Low Fat Crispy Fried Tilapia Fish

Indulge in the perfect balance of crispy and healthy with this Low Fat Crispy Fried Tilapia Fish recipe—ideal for guilt-free seafood lovers! Featuring tender tilapia fillets marinated in a zesty blend of lemon juice, paprika, and garlic powder, this dish delivers bold flavors with every bite. The fillets are lightly coated in all-purpose flour, egg whites, and panko breadcrumbs for a satisfying crunch without the added grease. Cooked to golden perfection in a non-stick skillet with just a spritz of cooking spray, this low-fat recipe is ready in under 30 minutes, making it a quick and nutritious meal option. Serve it hot with lemon wedges or a fresh salad, and enjoy a deliciously crispy fish dish that’s both heart-healthy and satisfying!

Nutriscore Rating: 68/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Garlic powder
• 1 teaspoon Paprika
• 0.5 cup All-purpose flour
• 2 pieces Egg whites
• 1 cup Panko breadcrumbs
• 1 as needed Cooking spray

Directions

Step 1

Rinse the tilapia fillets under cold water and pat them dry with paper towels.

Step 2

In a small bowl, mix the lemon juice, salt, black pepper, garlic powder, and paprika.

Step 3

Brush the lemon and spice mixture over both sides of each tilapia fillet. Let them marinate for about 10 minutes.

Step 4

Place the flour in a shallow dish or plate.

Step 5

In a separate bowl, beat the egg whites until frothy.

Step 6

Place the panko breadcrumbs on another plate.

Step 7

Dredge each tilapia fillet in the flour, shaking off any excess.

Step 8

Dip the fillets into the beaten egg whites, ensuring they are fully coated.

Step 9

Finally, press the fillets into the panko breadcrumbs, covering both sides well. Gently press the breadcrumbs into the fish for better adhesion.

Step 10

Preheat a non-stick skillet over medium heat gently misted with cooking spray.

Step 11

Place the prepared fillets into the skillet without overcrowding.

Step 12

Cook each fillet for about 4-5 minutes on one side until golden brown and crispy, then flip and cook the other side for another 4-5 minutes or until the fish is cooked through.

Step 13

Remove the fillets from the skillet and place them on a plate lined with paper towels to absorb any excess oil.

Step 14

Serve hot with a side of lemon wedges or a light salad for a complete meal.

Nutrition Facts

Serving size	(617.2g)

Amount per serving	% Daily Value*
Calories	988.2

Total Fat 13.8g	0%
Saturated Fat 4.2g	0%
Polyunsaturated Fat 0.0g
Cholesterol 228mg	0%
Sodium 3037.1mg	0%
Total Carbohydrate 91.8g	0%
Dietary Fiber 4.7g	0%
Total Sugars 5.2g
Protein 125.2g	0%

Vitamin D 0IU	0%
Calcium 89.3mg	0%
Iron 8.1mg	0%
Potassium 1802.5mg	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: 12.5%

Protein: 50.5%

Carbs: 37.0%