Light Flax Oat Baked Tilapia

Delight in the wholesome goodness of Light Flax Oat Baked Tilapia, a healthy yet flavor-packed dish that’s perfect for weeknight dinners or meal prep. This recipe combines the delicate flakiness of tender tilapia fillets with a crispy, nutrient-rich coating made from ground flaxseed, rolled oats, and a touch of Parmesan cheese. Infused with bold seasonings like garlic powder and paprika, each bite is both satisfying and guilt-free. The use of heart-healthy olive oil spray keeps it light, while a quick bake in the oven ensures an effortless cooking process. Ready in just 35 minutes, this high-protein, omega-3-rich dish pairs beautifully with steamed vegetables, your favorite grain, or a fresh green salad for a balanced and nourishing meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 3 tablespoons Ground flaxseed
• 1 cup Rolled oats
• 2 tablespoons Grated Parmesan cheese
• 1 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 teaspoons Salt
• 0.25 teaspoons Black pepper
• 1 large Egg
• 2 tablespoons Water
• 1 as needed Olive oil spray

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.

Step 2

In a food processor, pulse the rolled oats until they reach a coarse, breadcrumb-like consistency. Transfer to a shallow dish.

Step 3

Mix the ground flaxseed, grated Parmesan cheese, garlic powder, paprika, salt, and black pepper into the oats. Stir well to combine.

Step 4

In a separate shallow dish, whisk the egg with 2 tablespoons of water to create an egg wash.

Step 5

Pat each tilapia fillet dry with paper towels, then dip one fillet at a time into the egg wash, ensuring it is fully coated.

Step 6

Press the fillet into the oat and flax mixture, patting gently to ensure an even coating on both sides. Place the coated fillet on the prepared baking sheet.

Step 7

Repeat the coating process for the remaining fillets.

Step 8

Lightly spray the tops of the coated fillets with olive oil to help them crisp up in the oven.

Step 9

Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the coating is golden brown.

Step 10

Remove from the oven and let the tilapia rest for 2-3 minutes before serving.

Step 11

Serve warm with a side of steamed vegetables, rice, or a fresh green salad for a complete meal.

Nutrition Facts

Serving size	(606.8g)

Amount per serving	% Daily Value*
Calories	1100.8

Total Fat 36.8g	0%
Saturated Fat 10.0g	0%
Polyunsaturated Fat 2.0g
Cholesterol 457.5mg	0%
Sodium 1695.4mg	0%
Total Carbohydrate 64.1g	0%
Dietary Fiber 15.5g	0%
Total Sugars 0.4g
Protein 133.1g	0%

Vitamin D 53.8IU	0%
Calcium 292.2mg	0%
Iron 8.9mg	0%
Potassium 2191.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.6%

Protein: 47.5%

Carbs: 22.9%