Breaded Garlic-Herb Tilapia

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This is a quick and easy recipe that does not have all the fat of traditional fried tilapia. Try this delicious breaded meal tonight!

Submitted by Lehart75
Published on March 18, 2020
3
Prep Time:
10 mins
Cook Time:
20 mins
Total Time:
30 mins
Servings:
6
Yield:
6 servings
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Ingredients

  • cooking spray

  • 6 tilapia fillets

  • 1 cup garlic- and herb-seasoned bread crumbs

  • 2 teaspoons garlic and herb seasoning (such as McCormick®)

  • 1 teaspoon kosher salt

  • ½ teaspoon cayenne pepper

  • 2 tablespoons milk

  • 1 large egg

Directions

  1. Preheat the oven to 350 degrees F (175 degrees C). Spray a shallow baking dish with cooking spray. Pat fish fillets dry.

  2. Mix bread crumbs, seasoning, salt, and cayenne pepper together in a zip-top bag. Seal the bag and toss ingredients together in the sealed bag until thoroughly mixed.

  3. Mix milk and egg together in a bowl. Place fillets, 1 at a time, into egg mixture, shaking off excess. Place into the zip-top bag, seal, and shake to coat evenly. Transfer fillets to the prepared baking dish.

  4. Bake in the preheated oven until easily flaked with a fork, about 15 minutes. Turn on the oven's broiler and continue to cook for until edges are crisp, about 5 minutes more.

Cook's Note:

You can alter the seasoning to your liking.

Nutrition Facts (per serving)

203 Calories
4g Fat
14g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 203
% Daily Value *
Total Fat 4g 5%
Saturated Fat 1g 5%
Cholesterol 73mg 24%
Sodium 736mg 32%
Total Carbohydrate 14g 5%
Dietary Fiber 1g 4%
Total Sugars 2g
Protein 27g 54%
Vitamin C 2mg 2%
Calcium 82mg 6%
Iron 1mg 8%
Potassium 524mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.