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Healthy Baked Crusted Tilapia Recipe
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5 from 1 vote

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.
Prep Time5 minutes
Active Time12 minutes
Total Time17 minutes
Course: Main Course
Cuisine: American
Keyword: baked, crusted, fish, ritz cracker, tailpia
Yield: 5 Pieces
Calories: 246kcal
Cost: $5.20

Equipment

Materials

  • 1 Pound Tilapia
  • 3 Tablespoons Flaxseed Meal
  • ½ Teaspoon Garlic Salt
  • ½ Teaspoon Lemon Pepper
  • 8 Tablespoons Parmesan & Romano Cheese Grated
  • 20 Crackers Ritz
  • 2 Tablespoons Olive Oil
  • 1-3 Squirts Lemon Juice Pier Piece
US Customary - Metric

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