HEALTHY Baked Crusted Tilapia Recipe

Baked Crusted Tilapia Recipe
Written by The Protein Chef

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

Here is the recipe:

  • 1 Pound (16 Ounces) Tilapia (or other fish)
  • 3 Tablespoons (21g) Flax Seed
  • 1/2 Teaspoon Garlic Salt
  • 1/2 Teaspoon Lemon & Pepper
  • 8 Tablespoons (40g) Parmesan & Romano Grated Cheese
  • 20 Ritz Crackers
  • 2 Tablespoons Olive Oil
  • Lemon

Calories in the WHOLE recipe:

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

Crush up your Ritz Crackers in either a bowl or by putting them in a ziploc bag and crushing them with the bottom of a glass. Take a bowl out and combine everything but the Olive Oil and Tilapia into it. Mix them together. Take out another plate or bowl and add in your Olive Oil. Take out a baking sheet and coat it with non-stick cooking spray. Lay both sides of your Tilapia in the Olive Oil and then flip it around a few times in the crumb mix. Place your Tilapia onto the baking sheet, cover evenly with the remaining crumb mix, and then top with a few squirts of Lemon on each piece. Bake on 450°F/232°C for 8:00-12:00 depending on how thick or thin your fish is (until it’s flaky/crusts over). Enjoy!


  • Double or even triple your recipe to last you all week!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • 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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