Low Fat Crispy Fried Tilapia Fish
Indulge in the irresistible crunch of *Low Fat Crispy Fried Tilapia Fish*, a guilt-free twist on a classic comfort dish. Succulent tilapia fillets are delicately marinated with zesty lemon juice and a blend of aromatic spices like paprika, garlic powder, and black pepper, then coated in a light yet ultra-crispy panko breadcrumb crust. Using egg whites instead of whole eggs and a quick pan-fry with cooking spray, this recipe slashes unnecessary calories while preserving a golden, satisfying crunch. Ready in just 30 minutes, this heart-healthy, high-protein meal is perfect for busy weeknights and pairs beautifully with a fresh salad or steamed vegetables. With keywords like "low fat," "crispy tilapia," and "healthy fried fish recipe," this dish is a flavorful way to keep your diet on track without compromising on taste!
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Recipe Information
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
Instructions
Rinse the tilapia fillets under cold water and pat them dry with paper towels.
In a small bowl, mix the lemon juice, salt, black pepper, garlic powder, and paprika.
Brush the lemon and spice mixture over both sides of each tilapia fillet. Let them marinate for about 10 minutes.
Place the flour in a shallow dish or plate.
In a separate bowl, beat the egg whites until frothy.
Place the panko breadcrumbs on another plate.
Dredge each tilapia fillet in the flour, shaking off any excess.
Dip the fillets into the beaten egg whites, ensuring they are fully coated.
Finally, press the fillets into the panko breadcrumbs, covering both sides well. Gently press the breadcrumbs into the fish for better adhesion.
Preheat a non-stick skillet over medium heat gently misted with cooking spray.
Place the prepared fillets into the skillet without overcrowding.
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.
Remove the fillets from the skillet and place them on a plate lined with paper towels to absorb any excess oil.
Serve hot with a side of lemon wedges or a light salad for a complete meal.
Nutrition Facts
Calories |
988 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.8 g | 18% | |
| Saturated Fat | 4.2 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 228 mg | 76% | |
| Sodium | 3037 mg | 132% | |
| Total Carbohydrate | 91.8 g | 33% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 5.2 g | ||
| Protein | 125.2 g | 250% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 89 mg | 7% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1802 mg | 38% | |
*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.
