Oat and Flax Crusted Tilapia
Posted in: Dinner Ideas, Food Photos, Toddler Approved | 10 Comments
As I said in my original "crusted" tilapia idea, I’m fascinated with breading things in anything other then traditional breadcrumbs. I just think it’s fun to come up with new ideas for "bread-ings".
Tonight, I went with our good old friend oatmeal and paired it with flax seeds. I’ve been reading all the great health benefits and I love the nutty flavor so I thought, why not! I did a crazy spice mixture but you can add your favorites. I was going for a seasonal fish spice mix and i have to admit, I was pleasantly surprised at the result.
As for the family, I served it to husband and toddler without saying a word. I wanted to watch their reaction. They chomped away not even asking if it was a new recipe. I tried so hard not to ask the husband what he thought, but I literally could not help myself. Once his plate was empty I was like… "So?? Did you like it?" To which he responded… "yeah it was good. Why?" I should have left it alone considering his plate was empty. :~P Toddler ate most of one fillet as well! Of course.. he called it chicken! Because "it’s all just chicken to him". LMAO
- 1/2 cup oatmeal (40g)
- 2 tbsp whole flaxseeds (20g)
- 2 tbsp grated Parmesan cheese (10g)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 1/2 tsp celery salt
- 1/4 tsp nutmeg
- Pinch of Kosher salt and pepper
- 1 pound of tilapia fillets (16oz about 4-6 fillets)
Preheat the broiler
Combine all ingredients except tilapia 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.
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 for about 3-4 minutes a side.
The picture above shows how much of the breading I had leftover.
I served with a side of broccoli and Delicata Steak Fries (the husband had leftover mashed potatoes). The nutritional information in my estimate per fillet as you could use the breading to coat more, or less fish.
| Servings | Amt per Serving | ||
|---|---|---|---|
| 3-6 | 1 breaded 4oz fillet | ||
| Calories | Fat | Fiber | WWPs |
| 165 | 4g | 2g | 3 |
| Sugar | Sat Fat | Carbs | Protein |
| 14g | 1g | 7g | 25g |
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Looks great! I think I’ll try it on on some cod.
Oh I love tilapia. It is so good in so many different ways.
I will have to try this one! I made the Parmesan Crusted one last week – my daughter and I liked it, but I think I used too much garlic powder.
I love your site! Thank you so much for sharing!
Just in time, I bought a new bag of frozen tilapia this weekend!
Have you “breaded” with ground up fiber one cereal? I put some in my blender and then use the “breadcrumbs”
lol, i love that he called it chicken :) i used to confuse chicken and turkey! hehe
Roni – do you think flax seed meal would work? I searched the store high and low and that is what I found in the organic section.
It’s be fine! That’s what I’m making when I ground the seeds. Just remember to store your already ground seeds in the fridge in an airtight container. They go rancid faster when they are ground.
Using flax seeds is a great idea! I’ve been wondering how to use up ours. I also like that you bake the fish instead of frying them. We don’t really like frying fish in the house because…well, it makes the house smell like fried fish!
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Wow that looks great! Tillapia is the only fish I will eat. Not a big fish person!