Healthy Baked Crusted Tilapia

5 Pieces246 cals

This Baked Crusted Tilapia recipe is one of my favorite healthy ways to make a rather boring fish (that’s really cheap) taste great!

Tips:

  • Double or even triple your recipe to last you all week!
Baked Crusted Tilapia Recipe

Healthy Baked Crusted Tilapia

This Baked Crusted Tilapia recipe is one of my favorite healthy ways to make a rather boring fish (that's really cheap) taste great! Calorie info included.
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Course: Main Course
Cuisine: American
Keyword: baked, crusted, fish, ritz cracker, tailpia
Servings: 5 Pieces
Calories: 246kcal
Cost: $5.20
Course: Main Course
Cuisine: American
Keyword: baked, crusted, fish, ritz cracker, tailpia
Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 5 Pieces
Calories: 246kcal
Cost: $5.20

Ingredients

  • 1 Pound Tilapia16 Ounces
  • 3 Tablespoons Flaxseed Meal21g
  • ½ Teaspoon Garlic Salt
  • ½ Teaspoon Lemon Pepper
  • 8 Tablespoons Parmesan & Romano Cheese40g Grated
  • 20 CrackersRitz
  • 2 Tablespoons Olive Oil
  • 1-3 Squirts Lemon JuicePier Piece

Instructions

  • 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

Video

Notes

Calories in the WHOLE recipe:
  • Calories: 1232
  • Fat: 68g
  • Saturated Fat: 16g
  • Sodium: 1240mg
  • Carbs: 46g
  • Fiber: 6g
  • Sugar: 14g
  • Protein: 109g

Nutrition

Calories: 246kcal | Carbohydrates: 9.2g | Protein: 21.8g | Fat: 13.6g | Saturated Fat: 3.2g | Sodium: 248mg | Fiber: 1.2g | Sugar: 2.8g

Ingredients

  • 1 Pound Tilapia 16 Ounces
  • 3 Tablespoons Flaxseed Meal 21g
  • ½ Teaspoon Garlic Salt
  • ½ Teaspoon Lemon Pepper
  • 8 Tablespoons Parmesan & Romano Cheese 40g Grated
  • 20 Crackers Ritz
  • 2 Tablespoons Olive Oil
  • 1-3 Squirts Lemon Juice Pier Piece

Instructions

  • 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

Video

Notes

Calories in the WHOLE recipe:
  • Calories: 1232
  • Fat: 68g
  • Saturated Fat: 16g
  • Sodium: 1240mg
  • Carbs: 46g
  • Fiber: 6g
  • Sugar: 14g
  • Protein: 109g

Nutrition

Calories: 246kcal | Carbohydrates: 9.2g | Protein: 21.8g | Fat: 13.6g | Saturated Fat: 3.2g | Sodium: 248mg | Fiber: 1.2g | Sugar: 2.8g

2 Comments

  1. Jon on March 6, 2014 at 12:00 am

    I bought a bunch of tilapia just so I could make this recipe. Really, really good. I used lemon as a garnish as well as hot sauce. I also tried your sriracha chicken nuggets and the peanut butter cups, and I’ve gotta say, good recipes on this site Derek! I’ve got several of them in mind for future meals this and next week (that Super Bowl taco dip looks awwwwesome). Thanks!

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