Crispy Baked Parmesan Crusted Tilapia

http://greenlitebites.com/2007/12/29/crispy-baked-parmesan-crusted-tilapia/
parmCrustedHor

I came up with this breading idea awhile back. I have a weird fascination with breading things in other then traditional breadcrumbs. I’d rather use something whole grain or full of fiber like breakfast cereal!

The first time I tried it I was pleasantly surprised. The fish was done perfectly, not too dry and the breading was just crisp enough. Both the husband AND the toddler are HUGE fans. The toddler, of course, dips his in ketchup and I have to admit it’s pretty good that way. Crispy Baked Parmesan Crusted Tilapia

  • 4-4oz Tilapia fillets
  • ½ cup (30g) Fiber One Cereal (or All Bran)
  • ¼ cup (20g) Parmesan Cheese
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • 1 tsp Italian Seasoning
  • Salt & Pepper
  • Non-stick cooking spray

Preheat the broiler

Place the cereal, parmesan cheese, and spices, in a blender or food processor to make the breading.

Season the fish with salt & pepper. Dip the fillets in breading to coat. The fish is normally moist enough for the breading to stick without the use of egg. Of course, you could dip it if you like.

Crispy Baked Parmesan Crusted Tilapia breadingCrispy Baked Parmesan Crusted Tilapia raw

Spray a cookie sheet lined with aluminum foil with non-stick cooking spray, Place fillets on sheet and spray tops with non-stick cooking spray.

Broil the fish 2 racks from the top for about 3-4 minutes a side.

The picture above shows how much of the breading I had leftover. I think you can squeeze about 2 more with the breading. Well, at leasat I can but I am REALLY good at stretching things. ;~)

Crispy Baked Parmesan Crusted Tilapia 2

Approx Nutritional Information per serving
Servings Amt per Serving
4 1 breaded 4 oz fillet
Calories Fat Fiber WWPs
144 5g 4g old: 3 new: 4
Sugar Sat Fat Carbs Protein
0g 2g 7g 23g
26 comments »»
Posted in: 3 WWP, 4 WWPP, Dinner Ideas, Food Photos, Toddler Approved
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26 Comments and 0 Replies

  1. Diane Nelson

    Really, really good – was a little worried about the “sweetness” of the cereal but it wasn’t a problem.
    Even my husband like this! Yeah!!!!

  2. Lisa

    Roni
    I made this for dinner last night and it was fabulous. Just wanted to thank you for all your great recipes and ideas. You have been and inpiration.

    Thanks
    Lisa

  3. Beth

    Thank you so much for this recipe!! My boys would only eat fish sticks before I tried this. Ok, so the 4 year old used LOTS of ketchup with his but I still feel much better about giving them “real” fish over those fish sticks… and I can eat the same thing they are eating. Thanks again!

  4. Caroline

    LOVE IT! I had the tilapia and curried sweet potato fries and they were both wonderful. My only problem was that I didn’t know the broiler in my oven doesn’t work so I had to bake the fish and wasn’t sure about the time. I did about 20 mins. and it was pretty dried out. But it was still great. Thanks!

  5. Michelly

    I can’t seem to get Fiber 1 to grind as nicely as yours looks. I always end up with superfine powder along with chunks of the Fiber 1 still in there. Am I just being impatient and need to keep grinding? I’ve tried both the blender and the food processor and the food processor works a little better. Any tips on getting a more uniform crumb?

  6. roni

    Michelly – I blend it with the cheese and spices. I’m not sure if that helps it at all. I also use one of those upside down magic bullet style mixers.

    I hope that helps!

  7. Laurel

    Roni~It’s official…I’m obsessed with your blog. 3 out of 4 meals this week have been from you. Tonight was the Tilapia and it was great! Last night was Beef a roni and had the southwestern chicken salad a few nights ago. Thanks so much for the healthy, great ideas!

  8. April

    I tried this last week, and it turned out great! The fish was moist and the coating was crispy. It didn’t taste light at all. I am going to try the oven fried zucchini with the left over breading.

  9. sheryl

    Some how we convinced my daughter she was eating pork (she hates fish) She actually liked this! We didn’t have any fiber 1 so the hubby used grape nuts instead and it turned out great.

  10. Jenn S.

    I made this tonight and loved it so much that I sent my mom a pic through a text message to show her just how jealous she should be! I talked to her later and told her that I could FINALLY cook her and my dad dinner one night! This is delicious! I made it with your sweet potato fries (with curry). I feel so good for eating healthy.. and I am stuffed! Thank you, Roni.. you have inspired me to hop on the healthy train.. choo choo. :)

  11. Michelle

    Roni, I have a gas oven so my broiler is down below and I would burn the fish badly. I want to try this and your mahi recipe. Would you say 400 for about 20 minutes would work instead?

    THX!

  12. Amber Tremper

    What is the delicious looking side dish in the last picture? It looks like broccoli and some sort of creamy pasta. Just wondering! Thanks!

  13. Megan

    I made this tonight and loved it! I could easily eat 2 servings in a sitting. I served it with a brussels sprout and mushroom dish that I found on Fat Free Vegan website (which I found on your Inspiration section).

  14. Karen

    Made this last night and everyone loved it was glad that I had a few leftovers for lunch today I do have to say that is a big piece of fish and very filling..I made with Zucchini Tots and mushrooms..

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