Crispy Garlic-Herb Crusted Tilapia
Crispy Garlic-Herb Crusted Tilapia features flaky fillets wrapped in a crunchy, aromatic breadcrumb coating accented with garlic, herbs, and a gentle kick of cayenne. The contrast of a crisp exterior and tender fish makes it perfect for a quick weeknight dinner or a lighter main alongside salad or roasted vegetables.
- Prep10 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Garlic-Herb Crusted Tilapia, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 3 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 46 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 46
- Heart Health
- 48
- Metabolic
- 11
- Digestive
- 28
- Inflammatory
- 36
- Performance
- 30
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C). Coat a shallow baking dish with cooking spray. Pat the fish fillets dry.
- 2
Combine bread crumbs, seasoning, salt, and cayenne pepper in a zip-top bag. Seal the bag and shake until the ingredients are well mixed.
- 3
Whisk the milk and egg together in a bowl. Dip the fillets, one at a time, into the egg mixture, shaking off any excess. Place them into the zip-top bag, seal, and shake to coat evenly. Arrange the fillets in the prepared baking dish.
- 4
Bake in the preheated oven until the fish flakes easily with a fork, about 15 minutes. Turn on the oven's broiler and continue cooking until the edges are crisp, about 5 minutes more.
- Calories 425.95 kcal High 21%
- Protein 22.9 g Good Source 46%
- Carbohydrate 25.13 g 9%
- Total Fat 25.92 g High 33%
- Saturated Fat 2.34 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 84.03 mg High 28%
- Sodium 260.75 mg Moderate 11%
- Dietary Fiber 0.14 g Low Source 1%
- Total Sugars 1.04 g --
- Added Sugars 0.7 g Low Source 1%
- Calcium 31.38 mg Low Source 2%
- Iron 2.25 mg Moderate 13%
- Potassium 551.81 mg Moderate 12%
- Vitamin A 13.44 mcg Low Source 1%
- Vitamin C 0.07 mg Low Source 0%
- Vitamin D 3.7 mcg Moderate 19%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Crispy Garlic Herb Crusted Tilapia is made with 8 ingredients and serves 6. It takes about 30 mins and is rated easy. Key ingredients include Bread Crumbs, Cayenne Pepper, Cooking Spray, and Eggs. Each serving provides about 425.95 kcal, and is a good source of protein.
Recipe Questions
- What is Crispy Garlic-Herb Crusted Tilapia made of?
- The main ingredients are Bread Crumbs, Cayenne Pepper, Cooking Spray, Eggs, Garlic Herb Seasoning. The full list of 8 is above.
- How long does it take to make Crispy Garlic-Herb Crusted Tilapia?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 425.95 kcal. The full nutrition breakdown is above.
- Is Crispy Garlic-Herb Crusted Tilapia easy to make?
- This recipe is rated easy, with 8 ingredients and 4 steps.
- Is Crispy Garlic-Herb Crusted Tilapia healthy?
- Crispy Garlic-Herb Crusted Tilapia has an easyChef Pro health score of 38/100. Per serving, it provides 425.95 calories and 22.9 g of protein, or 46% of the Daily Value. Worth noting per serving: sodium at 260.75 mg (11% of the Daily Value) and saturated fat at 2.34 g (12% of the Daily Value). It contains Fish, Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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