F-Factor

Crispy Baked Tilapia

For a quick and tasty low-fat meal try our crispy oven-baked tilapia – it tastes just like fried fish but is much healthier and simpler. This coating works great on other fish fillets, too! #FFACTORAPPROVED

INGREDIENTS (serves 3):

  • 1 Tbsp light/low-fat mayonnaise
  • 1 Tbsp mustard
  • 3 (6-oz) raw boneless, skinless tilapia fillets
  • 1/2 cup wheat bran OR 8 high-fiber GG crackers, pulverized into sprinkles
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian Seasoning
  • ½ tsp paprika
  • ½ tsp cayenne
  • 1 tsp salt
  • ½ tsp black pepper

    • PREPARATIONS:

    1. Preheat oven to 425°F.
    2. Combine mayonnaise and mustard in a mixing bowl.  Coat tilapia in this mixture.
    3. In a separate bowl, combine the remaining ingredients and use to completely cat each side of the tilapia fillets.
    4. Spray a shallow baking dish with nonstick cooking spray. Lay the fillets flat in the dish, tucking thinner edges or ends under for more even cooking.
    5. Bake in the preheated oven for 15 minutes, or until fish flakes easily with a fork.

    NUTRITIONAL CONTENT PER SERVING
    Serves 3, 1 fillet per serving. This is a Step 1 approved recipe. 

    • FOR JOURNALING ON THE F-FACTOR DIET: 8g carbohydrate, 5g fiber
    • ACTUAL NUTRITIONAL CONTENT PER SERVING: 217 calories, 36g protein, 10g carb, 5g fiber, 5g net carb, 0g sugar, 5g fat, 1g sat fat, 618mg sodium
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