Crisp Potato-Coated Tilapia Fillets
Potato-crusted tilapia pairs mild, flaky fish with a crisp layer of shredded potatoes, shallot, honey mustard, mayonnaise, and seasonings. Red pepper flakes and garlic salt add gentle heat and savoriness, while lemon wedges brighten each bite. Its simple preparation makes it well suited to a company dinner or an easy weeknight meal.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crisp Potato-Coated Tilapia Fillets, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 52 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 13 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 91 / 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.
- 58
- Heart Health
- 64
- Metabolic
- 20
- Digestive
- 34
- Inflammatory
- 60
- Performance
- 48
- General Wellness
- 1
Combine shredded potatoes, shallot, honey mustard, red pepper flakes, garlic salt, and black pepper in a bowl. Spread each portion of fish with mayonnaise and top with the potato mixture, pressing it onto the fish.
- 2
Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the skillet, potato-side down, and cook until crispy and browned, 4 to 5 minutes. Turn the fish over gently, reduce the heat to medium, and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more.
- 3
Serve fish with lemon wedges.
- Calories 217.41 kcal Moderate 11%
- Protein 19.68 g Good Source 39%
- Carbohydrate 12.84 g 5%
- Total Fat 10.27 g Moderate 13%
- Saturated Fat 1.58 g Moderate 8%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 47.82 mg Moderate 16%
- Sodium 89.32 mg Low Source 4%
- Dietary Fiber 1.55 g Low Source 6%
- Total Sugars 1.82 g --
- Added Sugars 0.04 g Low Source 0%
- Calcium 33.34 mg Low Source 3%
- Iron 1.0 mg Low Source 6%
- Potassium 696.92 mg Moderate 15%
- Vitamin A 7.77 mcg Low Source 1%
- Vitamin C 14.66 mg Moderate 16%
- Vitamin D 3.48 mcg Moderate 17%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Eggs 🥚
- Mustard
- Garlic 🧄
- Onions 🧅
About This Recipe
Crisp Potato Coated Tilapia Fillets is made with 11 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Diced Potatoes, Garlic Salt, and Honey Mustard. Each serving provides about 217.41 kcal, and is a good source of protein.
Recipe Questions
- What is Crisp Potato-Coated Tilapia Fillets made of?
- The main ingredients are Black Pepper, Diced Potatoes, Garlic Salt, Honey Mustard, Lemon. The full list of 11 is above.
- How long does it take to make Crisp Potato-Coated Tilapia Fillets?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 217.41 kcal. The full nutrition breakdown is above.
- Is Crisp Potato-Coated Tilapia Fillets easy to make?
- This recipe is rated easy, with 11 ingredients and 3 steps.
- Is Crisp Potato-Coated Tilapia Fillets healthy?
- Crisp Potato-Coated Tilapia Fillets has an easyChef Pro health score of 52/100. Per serving, it provides 217.41 calories and 19.68 g of protein, or 39% of the Daily Value. Worth noting per serving: saturated fat at 1.58 g (8% of the Daily Value). It contains Citrus, Fish, Eggs, Mustard, Garlic and Onions, 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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