Healthy Fried Tilapia with Broccoli and Rice

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Having fish in my weekly menu can be a huge time saver. When I have a busy night ahead of me and not a long time to cook, I love putting together a quick meal with fish. Most fish only takes 10 to 15 minutes to cook when using either the stovetop, the oven or one of my new favorite tools, my air fryer!

You can also change out the seasonings for different flavors some of my favorites are Jamaican Jerk seasoning, Cajun seasoning, or Asian seasoning. Hope you enjoy!

What goes well with my Healthy Fried Tilapia?

Really any side you can think of, broccoli and rice, steamed veggies such as zucchini and yellow squash.  Red beans and rice if you are using the Cajun seasoning on the fish.  If you are using the Italian seasoning a little zoodles with butter or olive oil and some grape tomatoes. The options are endless to come up with it just depends on what you have in your cabinet.

What is my Healthy Fried Tilapia?

I dip the fish into an egg white wash instead of flour and buttermilk.  Then coat the fish in Japanese breadcrumbs to give it the crunchy texture you are looking for in fried tilapia.  Then baking it in the oven or airfryer will give it that golden brown color. No it is not exactly the same as fried fish but pretty close and saves a ton of calories too.

You can also change out the seasonings for different flavors some of my favorites are Jamaican Jerk seasoning, Cajun seasoning, or Asian seasoning. Hope you enjoy!

This recipe is so simple to make and not a lot of ingredients you have to buy.

All you need for your Healthy Fried Tilapia is:

• 2  4-6 Ounces of Tilapia
• Panko Breadcrumbs
• Cajun Seasoning (Or seasoning of your choice)
• 1 egg

All your kitchen supplies you will need:

• Oven or Airfryer
• Breading Trays
• Tongs
• Wire baking rack
• Sheet Pans
• Measuring cups

Fun History fact on Japanese Panko:

Did you know that the Japanese panko was invented during World War II? Panko has become very popular in the USA during the last decade and people are now starting to wonder what is Panko? Well they are made from bread without crusts, I know its just that simple. During processing of panko they become airy and end up being larger flakes. Panko also has less calories, sodium, and fat than normal breadcrumbs.

You may ask where can I find these in your grocery store?

I have now found them in both the Asian aisle and now with the other breadcrumbs as more companies in the USA are starting to make them like Progresso.

Print Recipe

Healthy Fried Tilapia

Ingredients

• 2 4-6 ounces of Tilapia
• ½ cup of panko
• 1 tablespoon of Italian seasoning
• 1 egg

Instructions

• Preheat the oven to 425. Place a piece of foil on an aluminum pan, then place the baking rack on top of it and spray with cooking spray to keep it from sticking.
• Mix the panko and Cajun seasoning together in a breading tray. Place the egg whites in the other breading tray. Cover the fish completely in the egg white and then tranfer it into the panko Cajun seasoning mixture. Make sure the fish is evenly coated.
• Place the tilapia on top of the baking rack that is inside the aluminum pan and place in the oven.
• Cook for 15 minutes (or internally 145 degrees) and then turn on the broil for 2 minutes keep an eye on it because it will burn quickly. You are just trying to get the panko mixture a little more crunchy and color.
• Next remove from oven and serve with your favorite side dish.

Notes

**** Tip: this will help make sure all sides of the fried tilapia get a good crunchy to it. If you do not have a baking rack then the bottoms of your fish might come out a little soggy.

****Tip: I like to use my tongs to help spread evenly and kind of press down with the panko to make sure you get a good coating.

Serving size: 1 Calories: 194 Fat: 2g Saturated fat: 1g Carbohydrates: 30g Sugar: 2g Sodium: 84mg Fiber: 4g Protein: 15g Cholesterol: 20mg

Prep time: 5 mins

Cook time: 20 mins

Total time: 25 mins

Serves: 2

Ingredients

• 2 4-6 ounces of Tilapia
• ½ cup of panko
• 1 tablespoon of Italian seasoning
• 1 egg white

Instructions

1. Preheat the oven to 425. Place a piece of foil on an aluminum pan, then place the baking rack on top of it and spray with cooking spray to keep it from sticking.
2. **** Tip this will help make sure all sides of the fried tilapia get a good crunchy to it. If you do not have a baking rack then the bottoms of your fish might come out a little soggy.  
3. Mix the panko and Cajun seasoning together in a breading tray. Place the egg whites in the other breading tray. Cover the fish completely in the egg white and then tranfer it into the panko Cajun seasoning mixture. Make sure the fish is evenly coated.
4. ****TIP  I like to use my tongs to help spread evenly and kind of press down with the panko to make sure you get a good coating.
5. Place the tilapia on top of the baking rack that is inside the aluminum pan and place in the oven.
6. Cook for 15 minutes (or internally 145 degrees) and then turn on the broil for 2 minutes keep an eye on it because it will burn quickly. You are just trying to get the panko mixture a little more crunchy and color.
7. Next remove from oven and serve with your favorite side dish. 

Serving size: 1 Calories: 194 Fat: 2g Saturated fat: 1g Carbohydrates: 30g Sugar: 2g Sodium: 84mg Fiber: 4g Protein: 15g Cholesterol: 20mg