Best Light Flax Oat Baked Tilapia Recipes
LIGHT FLAX & OAT BAKED TILAPIA
I came across a few breading/coating recipes online that used alternatives to flour. I've tweaked them a bit to come up with this, to add some more flavour and improve the texture. I'm happy with the results, a simple tasty fish with healthy ingredients and low fat. You could add whatever herbs or spices you like to the flax & oat base. I use my 'magic bullet' for this and it works really well! (have to justify that purchase after all!) Don't try to over coat these, it won't crisp up because there intentionally isn't much oil in this recipe. If your diet doesn't permit eggs you could omit them. Tilapia is quite wet anyway, the coating will still stick, of course not quite as well but I've tried it and it works. Serve this with #216546, brown rice and spaghetti squash for a healthy meal!
Provided by magpie diner
Categories Tilapia
Time 50m
Yield 8 portions
Number Of Ingredients 12
Steps:
- Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture.
- Get 2 large bowls out, add the egg whites to one bowl, whisk them up a bit. Add the coating mixture to the other bowl.
- Using one hand, add about half of your tilapia to the egg white bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the second half of the filets. You may need a second cookie sheet depending on the size.
- Spritz the top of the filets with oil if you like (ie with an oil sprayer or store bought oil spray).
- Bake on 375 for about 20 minutes, flipping them half way through. Alternatively you could broil 3-4 minutes per side. Serve 2 pieces per person, with sauce on the side. Enjoy!
BAKED TILAPIA
I've decided to cook healthier for my family, and that includes having more fish at home. After looking at easy tilapia recipes I decided to try baked tilapia. I love that it's fast, too! -Hope Stewart, Raleigh, North Carolina
Provided by Taste of Home
Categories Dinner
Time 20m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- Place tilapia in an ungreased 13x9-in. baking dish. In a small bowl, combine the butter, lemon juice, garlic powder and salt; pour over the fillets. Sprinkle with capers, oregano and paprika., Bake, uncovered, at 425° until fish just begins to flake easily with a fork, 10-15 minutes.
Nutrition Facts : Calories 224 calories, Fat 10g fat (6g saturated fat), Cholesterol 106mg cholesterol, Sodium 304mg sodium, Carbohydrate 2g carbohydrate (0 sugars, Fiber 0 fiber), Protein 32g protein.
SMOOCH'S LIGHT TILAPIA
Ahhhh, I just had to put my zaar name on this one. I finally came up wtih one heck of a recipe, in my opinion and wanted to share it. One night, I was tired of measuring stuff out and trying to find a new way to cook my fish, so I combined some of my favorite flavors and came up with this. I'm thinking I may add a bit of ground red pepper to it too for a bit of a bite. Added: thanks for the great reviews!!! A note, I haven't used the dry garlic lately, as I'm really enjoying the freshly minced. I did try elephant garlic, because I got a ton of it free from a local farmer and it turned out much milder, but I liked it better with regular ol' garlic!
Provided by SmoochTheCook
Categories Tilapia
Time 12m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- Preheat oven to 400. Rinse tilapia and pat dry.
- Spray a casserole dish with Pam spray and set fish in it.
- Sprinkle seasonings over fish in the order they are listed.
- Place in oven. Cook for 8 minutes or until fish flakes easily with a fork. I put it on broil the last TINY bit to get the cheese a little browned, but it's good without doing this too.
Nutrition Facts : Calories 119.1, Fat 2.4, SaturatedFat 1, Cholesterol 58.2, Sodium 239.8, Carbohydrate 0.8, Fiber 0.2, Protein 23.6
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