Heart-Healthy Crispy Fried Tilapia Fish
Delight in the perfect balance of flavor and nutrition with our **Heart-Healthy Crispy Fried Tilapia Fish** recipe—a guilt-free twist on a classic favorite! This oven-baked dish offers all the satisfying crispiness of fried fish without the excess oil, thanks to a golden crust made from whole wheat breadcrumbs and finely ground rolled oats. Seasoned with garlic powder, onion powder, paprika, and a hint of lemon zest, each bite bursts with zesty, savory goodness. This easy, 30-minute recipe uses light and wholesome ingredients, including egg whites and olive oil spray, making it a nourishing option for weeknight dinners or meal prep. Pair with a side of steamed veggies and freshly squeezed lemon wedges for a vibrant, heart-healthy meal your family will love!
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Recipe Information
Ingredients
- 4 fillets Tilapia fillets
- 1 cup Whole wheat breadcrumbs
- 0.5 cup Rolled oats
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 1 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Lemon zest
- 2 eggs Egg whites
- Olive oil spray
- Lemon wedges
Instructions
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper or a non-stick baking mat.
In a food processor, pulse the rolled oats until finely ground but not a powder. Combine the ground oats with whole wheat breadcrumbs, garlic powder, onion powder, paprika, salt, black pepper, and lemon zest in a shallow dish, mixing well.
In a separate shallow dish, whisk the egg whites until slightly frothy.
Pat the tilapia fillets dry with paper towels. Dip each fillet in the egg whites, ensuring it's fully coated, then dip into the breadcrumb mixture, pressing gently to adhere the coating.
Arrange the coated fillets on the prepared baking sheet and lightly spray the tops with olive oil spray.
Bake in the preheated oven for 12-15 minutes or until the fish flakes easily with a fork and the coating is crispy and golden brown.
Serve immediately with lemon wedges on the side for squeezing over the fish.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 2320 mg | 101% | |
| Total Carbohydrate | 115.6 g | 42% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 5.0 g | ||
| Protein | 135.1 g | 270% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 181 mg | 14% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 2250 mg | 48% | |
*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.
