Light Flax Oat Baked Tilapia Food
EASY BAKED TILAPIA WITH FRESH LEMON AND GARLIC
Flaky and tender Baked Tilapia fish fillets are an easy, delicious, and healthy option for lunch or dinner. Ready in less than 30 minutes, this crispy oven-baked tilapia is one of the best fish recipes out there!
Provided by Rena
Categories Main Course
Time 20m
Number Of Ingredients 10
Steps:
- Preheat the oven to 400F and place a rack on the top. Line a large baking tray with parchment paper.
- In a small bowl combine the oil with garlic and Italian seasoning. Place the fish fillets on one side of the prepared sheet pan.
- Next to the tilapia, add the cherry tomatoes and broccolini in a single layer. Baste everything with the garlic-oil mixture. Season with salt and pepper.
- Bake for 15 minutes until the fish is opaque and flaky.
- Serve with lemon slices and fresh parsley.
Nutrition Facts : Calories 247 kcal, Carbohydrate 11 g, Protein 32 g, Fat 10 g, SaturatedFat 2 g, Cholesterol 71 mg, Sodium 100 mg, Fiber 2 g, Sugar 4 g, UnsaturatedFat 7 g, ServingSize 1 serving
HEALTHY BAKED CRUSTED TILAPIA
Meal prep your fish with a crust! This Healthy Baked Crusted Tilapia recipe is easy to make with simple ingredients and packed with protein.
Provided by Derek Howes
Categories Main Course
Time 17m
Number Of Ingredients 8
Steps:
- Crush up your Ritz Crackers
- Take a bowl out and combine everything but your Olive Oil and Tilapia into it
- Mix those together
- Take out another bowl and add in your Olive Oil
- Coat a baking sheet with non-stick cooking spray
- Place both sides of your Tilapia in the Olive Oil then flip your Tilapia around a few times in the Bread Crumb mix
- Put your Tilapia onto the baking sheet and cover evenly with the remaining Bread Crumb mix
- Top with a few squirts of Lemon on each piece
- Bake on 450F/232C for 8-12 minutes depending on how thick or thin your fish is
Nutrition Facts : Fat 13.6 g, SaturatedFat 3.2 g, Carbohydrate 9.2 g, Protein 21.8 g, Fiber 1.2 g, Sugar 2.8 g, Sodium 248 mg, Calories 246 kcal, ServingSize 1 serving
CRISPY BAKED TILAPIA
This Baked Tilapia is light, fresh, and super healthy! It's a 20-minute dinner that everyone will love. Serve next to rice or quinoa and your favorite roasted or steamed vegetable!
Provided by Ashley Fehr
Categories Main Course
Time 22m
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees and line a baking sheet with parchment paper. Brush parchment with oil.
- Pat tilapia dry with paper towel to remove any excess moisture.
- Whisk together milk and egg in a wide shallow dish.
- Combine coating in a large glass dish (big enough so that the dish can lay flat): bread crumbs, flour, Parmesan, seasoning salt, Italian seasoning, salt, garlic powder, paprika and pepper.
- Coat tilapia in milk mixture and press firmly into the coating mixture, coating both sides well. Place on the prepared baking sheet and repeat until all are done.
- Spray the top of the fish with spray oil or non-stick spray.
- Bake at 425 degrees F for 10-12 minutes, until the internal temperature is 145 degrees F and the crust is lightly browned and crispy. You can broil for 1-2 minutes to brown the crust further if desired.
- Serve.
Nutrition Facts : Calories 294 kcal, Carbohydrate 12 g, Protein 37 g, Fat 11 g, SaturatedFat 2 g, TransFat 1 g, Cholesterol 87 mg, Sodium 1099 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 9 g, ServingSize 1 serving
LIGHT FLAX & OAT BAKED TILAPIA
I came across a few breading/coating recipes online that used alternatives to flour. I've tweaked them a bit to come up with this, to add some more flavour and improve the texture. I'm happy with the results, a simple tasty fish with healthy ingredients and low fat. You could add whatever herbs or spices you like to the flax & oat base. I use my 'magic bullet' for this and it works really well! (have to justify that purchase after all!) Don't try to over coat these, it won't crisp up because there intentionally isn't much oil in this recipe. If your diet doesn't permit eggs you could omit them. Tilapia is quite wet anyway, the coating will still stick, of course not quite as well but I've tried it and it works. Serve this with #216546, brown rice and spaghetti squash for a healthy meal!
Provided by magpie diner
Categories Tilapia
Time 50m
Yield 8 portions
Number Of Ingredients 12
Steps:
- Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture.
- Get 2 large bowls out, add the egg whites to one bowl, whisk them up a bit. Add the coating mixture to the other bowl.
- Using one hand, add about half of your tilapia to the egg white bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the second half of the filets. You may need a second cookie sheet depending on the size.
- Spritz the top of the filets with oil if you like (ie with an oil sprayer or store bought oil spray).
- Bake on 375 for about 20 minutes, flipping them half way through. Alternatively you could broil 3-4 minutes per side. Serve 2 pieces per person, with sauce on the side. Enjoy!
CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
SMOOCH'S LIGHT TILAPIA
Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!
Provided by SmoochTheCook
Categories Tilapia
Time 12m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400. Rinse tilapia and pat dry.
- Spray a casserole dish with Pam spray and set fish in it.
- Sprinkle seasonings over fish in the order they are listed.
- Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.
Nutrition Facts : Calories 119.1, Fat 2.4, SaturatedFat 1, Cholesterol 58.2, Sodium 239.8, Carbohydrate 0.8, Fiber 0.2, Protein 23.6
BREADED BAKED TILAPIA
So much flavor...so few ingredients! A quick and easy crumb coating makes this yummy tilapia recipe ideal for busy weeknights. Try the breading on cod for a change of pace. -Brandi Castillo, Santa Maria, California
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 5
Steps:
- Preheat oven to 425°. In a shallow bowl, combine bread crumbs, cheese, garlic salt and oregano. Coat fillets in crumb mixture. Place on a baking sheet coated with cooking spray., Bake 8-12 minutes or until fish flakes easily with a fork.
Nutrition Facts : Calories 143 calories, Fat 2g fat (1g saturated fat), Cholesterol 72mg cholesterol, Sodium 356mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 28g protein. Diabetic Exchanges
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