High Protein Crispy Fried Tilapia Fish
Dive into the irresistible flavors of High-Protein Crispy Fried Tilapia Fish—a perfect blend of nutrition and indulgence. This recipe features tender tilapia fillets coated in a delectable trio of spiced flour, creamy egg wash, and crunchy panko breadcrumbs, ensuring an ultra-crispy exterior with a flaky, melt-in-your-mouth interior. Seasoned with garlic powder, onion powder, a touch of cayenne pepper, and black pepper, each bite is packed with bold flavor that complements tilapia's mild profile. Fried to golden perfection in high-heat cooking oil, this high-protein dish is a quick and easy option, taking just 30 minutes to prepare and serve. Garnished with fresh parsley and served with zesty lemon wedges, it's a healthy, crowd-pleasing entrée ideal for weeknight dinners or entertaining guests. Perfect for fans of crispy fish recipes rich in protein, this tilapia creation is sure to be a staple on your menu!
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Recipe Information
Ingredients
- 4 pieces Tilapia fillets
- 1 cup All-purpose flour
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Cayenne pepper
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 large Eggs
- 0.5 cup Skim milk
- 1 cup Panko breadcrumbs
- 1 cup High-heat cooking oil (such as canola or grapeseed oil)
- 1 whole Lemon wedges
- 2 tablespoons Fresh parsley, chopped
Instructions
Rinse and pat dry tilapia fillets with paper towels.
Set up a breading station with three shallow bowls. In the first bowl, combine all-purpose flour, garlic powder, onion powder, cayenne pepper, salt, and black pepper.
In the second bowl, beat the eggs and stir in the skim milk to create an egg wash.
In the third bowl, place the panko breadcrumbs.
Dredge each tilapia fillet in the flour mixture, ensuring it is fully coated. Shake off any excess flour.
Dip the floured fillet into the egg wash, making sure it is well-coated, and allow any excess to drip off.
Press the fillet into the panko breadcrumbs, ensuring a complete and even coating. Repeat for the other fillets.
Heat the high-heat cooking oil in a large skillet over medium-high heat. The oil should be about 350°F (175°C) when ready for frying.
Gently place the breaded tilapia fillets into the hot oil, cooking them in batches to avoid overcrowding the pan.
Fry each fillet for about 3-4 minutes on each side or until the exterior is golden brown and the fish is cooked through and flaky.
Once cooked, remove the fillets from the oil and place them on a paper towel-lined plate to drain excess oil.
Serve the tilapia warm, garnishing with chopped fresh parsley and lemon wedges on the side.
Nutrition Facts
Calories |
3418 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 260.4 g | 334% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 604 mg | 201% | |
| Sodium | 3126 mg | 136% | |
| Total Carbohydrate | 151.5 g | 55% | |
| Dietary Fiber | 9.2 g | 33% | |
| Total Sugars | 13.3 g | ||
| Protein | 141.5 g | 283% | |
| Vitamin D | 3.4 mcg | 17% | |
| Calcium | 360 mg | 28% | |
| Iron | 12.8 mg | 71% | |
| Potassium | 2252 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.
