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Nutrition Facts

Serving Size 1 (138g)

Recipe makes 4 servings

The following items or measurements are not included below:

3/4 teaspoon dry mustard

1/2 teaspoon pepper

3/4 teaspoon italian seasoning

Calories 202
Calories from Fat 57 (28%)
Amount Per Serving %DV
Total Fat 6.3g 9%
Saturated Fat 1.3g 6%
Monounsaturated Fat 3.3g
Polyunsaturated Fat 1.2g
Trans Fat 0.0g
Cholesterol 56mg 18%
Sodium 742mg 30%
Potassium 423mg 12%
Total Carbohydrate 11.6g 3%
Dietary Fiber 1.2g 4%
Sugars 1.3g
Protein 25.1g 50%

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Baked Tilapia With Lots of Spice

Recipe #99709 | 29 min | 15 min prep | add private note
ladypit

By: ladypit
Sep 13, 2004

This is a fabulous recipe for oven fried tilapia slightly adapted from Paul Prudhomme's wonderful "Fork In The Road" lower fat cookbook. I served this for dinner with family and it got rave reviews. Even my picky 5 year old eater enjoyed it. The ingredient list here is long, but is mostly spices. Please don't be put off, this is wonderful stuff and once you get the spice mixture combined, quite easy to make.

SERVES 4 (change servings and units)

Ingredients

Directions

  1. 1
    Preheat the oven to 450 degrees.
  2. 2
    In a small bowl combine the spices from the salt through the Italian seasoning and set it aside.
  3. 3
    In a shallow container mix the bread crumbs, dried parsley, and green onions.
  4. 4
    Measure 4 tsp of the spice mix and sprinkle that all over the 4 fish fillets.
  5. 5
    Add the remaining spice mix to the bread crumbs, mixing well. Add the olive oil to the bread crumb mix, blending it in with your hands.
  6. 6
    Dredge the fish in the breadcrumbs, coating well.
  7. 7
    Shake off any excess breadcrumbs.
  8. 8
    Place the fish on a baking pan that has been sprayed with non-stick spray.
  9. 9
    Bake for 6 minutes.
  10. 10
    Turn over and bake for 4 minutes.
  11. 11
    Turn over again and bake until flaky, about 4 more minutes.
  12. 12
    Serve immediately.

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Featured Reviews for This Recipe

From: Chef Jules #4

On Jul 1, 2009

0 people found this review helpful

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  • From: Bake Em N Take Em

    On Jun 30, 2009

    my family loved it

    0 people found this review helpful

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    From: Barb Gertz

    On Sep 14, 2004

    Great recipe, We love Tilapia I have a couple of recipes that I use and will add this one to make often. Dh really liked it. It doesn't mention what to do with the olive oil,So I didn't use it. I used release foil I did spray it with non-stick spray, I also sprayed the coating on the fish with pam this makes it stick really good therefore you can use more of the coating mix. The baking time is about right. We really enjoyed this fish and I will be making it again, Thank you.

    20 people found this review helpful

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  • From: Latchy

    On Sep 24, 2004

    Great flavour what more can I say. I used cod as we don't have tilapia sold here. It is well worth having all the spices and I thought I may try using these spices on a chicken fillet, I think it would work out great.

    10 people found this review helpful

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  • Read all 165 reviews

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