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Healthy Fried Tilapia


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


  • 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.


**** 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