Directions:
- 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!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 943.82 Kcal (3952 kJ) | ||
| Calories from fat | 292.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.54g | 50% | |
|---|---|---|---|
| Cholesterol | 246.5mg | 82% | |
| Sodium | 1499.45mg | 62% | |
| Potassium | 1790.31mg | 38% | |
| Total Carbs | 49.31g | 16% | |
| Sugars | 0.96g | 4% | |
| Dietary Fiber | 21.88g | 88% | |
| Protein | 116.92g | 234% | |
| Vitamin C | 1.3mg | 2% | |
| Iron | 12mg | 67% | |
| Calcium | 237.2mg | 24% | |
| Amount Per 100 g | |||
| Calories | 152.09 Kcal (637 kJ) | ||
| Calories from fat | 47.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.24g | 50% | |
|---|---|---|---|
| Cholesterol | 39.72mg | 82% | |
| Sodium | 241.62mg | 62% | |
| Potassium | 288.49mg | 38% | |
| Total Carbs | 7.95g | 16% | |
| Sugars | 0.15g | 4% | |
| Dietary Fiber | 3.53g | 88% | |
| Protein | 18.84g | 234% | |
| Vitamin C | 0.2mg | 2% | |
| Iron | 1.9mg | 67% | |
| Calcium | 38.2mg | 24% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
Try this similar recipes
-
Sweet and Spicy Barbecue Sauce
Ketchup, Dark brown sugar, Worcestershire sauce and 11 more.. -
Mediterranean Sweet and Sour Chicken
Smoked paprika, Lemon pepper, Garlic powder, Onion powder and 21 more.. -
Blackened Hot Chicken
Chicken breasts (skinless and boneless ) and 10 more.. -
Potato Salad Seasoning
Black pepper, Salt, Chicken bouillon powder, Dried parsley and 5 more.. -
Barbecued Beef Brisket
Salt, Chili powder, Garlic powder, Onion powder and 11 more.. -
Delicious Pecan Patties
Quick oats, Pecan meal, Garlic powder, Onion powder, Salt and 4 more.. -
Pavo Al Horno
Garlic powder, Dried sage, Ground red chili powder and 7 more.. -
King's Seasoned Salt
Table salt, White sugar, Smoked paprika, Garlic powder and 4 more.. -
Blackened Fish
Garlic powder, Onion powder, Cayenne, Paprika and 8 more.. -
Bronzed Veal Chops
Salt, Garlic powder, Onion powder, Dried thyme leaves and 8 more.. -
Alligator Soup
Salt , plus, Salt, Sweet paprika, Cayenne pepper and 17 more.. -
Steak Rub
Garlic powder, Onion powder, Cumin, Nutmeg, Salt, Pepper -
Grilled Sea Bass
Garlic powder, Onion powder, Paprika and 7 more.. -
Rubbed Rib-Eyes
Garlic powder, Onion powder, Chili powder, Ground cumin and 2 more..
Also Try
-
Baked Tilapia Fillets With Light French Onion Sauce
Tilapia fillets, Salt , to taste, Pepper , to taste and 7 more.. -
-
-
-
Baked Tilapia in Garlic and Olive Oil
Tilapia, Crushed garlic, Olive oil, Onion, chopped and 1 more.. -
Baked Tilapia with Arugula and Pecan Pesto
Young arugula leaves, rinsed and dried, Garlic, minced and 9 more.. -
Baked Tilapia With Veggies, Herbs, and Wine
Tilapia fillet (any mild white fish, ie -- sole, orange r... and 8 more.. -
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
