The Recipe Rebel · by Ashley Fehr★ 5.0 (18)
Crispy Baked Tilapia
NUTRITION · PER SERVING22M COOK
CAL 27%·PRO 100%
CARBS 23G17% OF CAL
2G FIBER18G OTHER3G TOTAL SUGAR
FAT 17G29% OF CAL
4G SAT13G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Crispy baked tilapia coated in seasoned breadcrumbs and Parmesan, ready in 20 minutes. Light and fresh, ideal served with rice and roasted vegetables.
mainamericanfish🍪 sheet pan🔥 oven
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Nutrition & ingredients
Ingredients
serves 4- 2 tablespoons canola oil ((divided))
- 4 tilapia fillets ((full fillets or 6-8 loins))
- ½ cup milk or buttermilk
- 1 egg
- ¾ cup seasoned bread crumbs ((Panko or fine))
- ¼ cup all purpose flour
- 2 tablespoons freshly grated Parmesan
- 2 teaspoons seasoning salt ((reduce to 1 teaspoon if you prefer less salty))
- 1 teaspoon Italian seasoning
- ½ teaspoon salt
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon black pepper
At a glance
PER SERVING · TIME 22M
CAL 27%·PRO 100%
CARBS 23G17% OF CAL
2G FIBER18G OTHER3G TOTAL SUGAR
FAT 17G29% OF CAL
4G SAT13G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 10m
- Cook
- 12m
- Sodium
- 1388mg
- Total sugar
- 3g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 1080mg
- Calcium
- 156mg
- Iron
- 4mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 10M
- SODIUM
- 1388MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.