Adventures in Healthier Eating with 2 Kids and a Picky Husband

Oat and Flax Crusted Tilapia

4 WWPP Posted by 9 years ago 11 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”. LMAOOat and Flax Crusted Tilapia

  • 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.

Oat and Flax Crusted Tilapia step 1Oat and Flax Crusted Tilapia Step 2

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.

Approx Nutritional Information per serving
Servings Amt per Serving
3-6 1 Breaded 4oz Fillet
Calories Fat Fiber WWPs
165 4g 2g old: 3 new: 4
Sugar Sat Fat Carbs Protein
14g 1g 7g 25g

See other recipes using: flax seeds, oatmeal, Parmesan Cheese, tilapia

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There are 11 comments so far. Join in on the conversation.

    Krista S.

    December 2, 2008

    Looks great! I think I'll try it on on some cod.


    December 2, 2008

    Oh I love tilapia. It is so good in so many different ways.


    December 2, 2008

    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!


    December 2, 2008

    Just in time, I bought a new bag of frozen tilapia this weekend!


    December 2, 2008

    Have you "breaded" with ground up fiber one cereal? I put some in my blender and then use the "breadcrumbs"


    December 3, 2008

    lol, i love that he called it chicken :) i used to confuse chicken and turkey! hehe


    December 4, 2008

    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.


    December 4, 2008

    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.


    December 6, 2008

    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! Thanks for adding us as a friend on Foodbuzz. We welcome you to come visit our site!

    Natalia Burleson

    December 9, 2008

    Wow that looks great! Tillapia is the only fish I will eat. Not a big fish person!


    July 7, 2011

    Just made this tonight and it was really good! I didn't have any parmesan cheese so I left that out and used garlic salt instead of celery salt. I never really liked tilapia all that much but after using oats and flax seeds as breading, my tastes have changed. Thanks for the great recipe!