Oat and Flax Crusted Tilapia
Crispy, flavorful, and healthy - that's what you'll get with this oat and flax crusted tilapia recipe. Try it out and impress your taste buds!
Ingredients
- ½ cup oatmeal 40g
- 2 tablespoon whole flaxseeds 20g
- 2 tablespoon grated Parmesan cheese 10g
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon paprika
- ½ teaspoon celery salt
- ¼ teaspoon nutmeg
- Pinch of Kosher salt and pepper
- 1 pound of tilapia fillets 16oz about 4-6 fillets
Instructions
- Preheat the broiler
- Combine all ingredients except tilapia in a blender or food processor to make the breading.½ cup oatmeal, 2 tablespoon whole flaxseeds, 2 tablespoon grated Parmesan cheese, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1 teaspoon paprika, ½ teaspoon celery salt, ¼ teaspoon nutmeg, Pinch of Kosher salt and pepper
- 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.Pinch of Kosher salt and pepper, 1 pound of tilapia fillets
- 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.
Nutrition
Calories: 115kcalCarbohydrates: 4gProtein: 17gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gCholesterol: 39mgSodium: 271mgPotassium: 289mgFiber: 1gSugar: 0.2gVitamin A: 179IUVitamin C: 0.1mgCalcium: 35mgIron: 1mg
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