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.
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it with olive oil spray.
In a food processor, pulse the rolled oats until they reach a coarse, breadcrumb-like consistency. Transfer to a shallow dish.
Mix the ground flaxseed, grated Parmesan cheese, garlic powder, paprika, salt, and black pepper into the oats. Stir well to combine.
In a separate shallow dish, whisk the egg with 2 tablespoons of water to create an egg wash.
Pat each tilapia fillet dry with paper towels, then dip one fillet at a time into the egg wash, ensuring it is fully coated.
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.
Repeat the coating process for the remaining fillets.
Lightly spray the tops of the coated fillets with olive oil to help them crisp up in the oven.
Bake in the preheated oven for 18-20 minutes, or until the fish flakes easily with a fork and the coating is golden brown.
Remove from the oven and let the tilapia rest for 2-3 minutes before serving.
Serve warm with a side of steamed vegetables, rice, or a fresh green salad for a complete meal.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 99 mg | 33% | |
| Sodium | 358 mg | 16% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 3.8 g | 13% | |
| Total Sugars | 0.5 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 76 mg | 6% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 455 mg | 10% | |
*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.
