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Oven “Fried” Fish

Oven-frying is a great technique for fish filets or chicken breasts. You'll get the flavorful crunch without all the fat.

Counts as*

  • Healthy FatCounts as a serving of Healthy Fat
  • ProteinCounts as a serving of Protein


To complete your meal, add Raw Vegetable, Cooked Vegetable and Healthy Carbohydrate in amounts recommended by your meal plan.

Serving Size

Makes 4 servings (400 calorie Meal)
Makes 3 servings (600 calorie Meal)

What you'll need

4 tilapia fillets, about 5 ounces each
2/3 cup whole wheat flour
1 cup plain dry bread crumbs
½ tsp. garlic powder
½ tsp. salt
¼ tsp. cayenne pepper
½ tsp. dried thyme
1 large egg
2 TBSP low fat milk
1 TBSP Dijon mustard
1 TBSP Olive oil

What to do

Preheat oven to 400 degrees.

Lightly coat a baking sheet with a thin film of olive oil and set aside. Rinse tilapia fillets with cold water; pat dry with paper towels.

Put flour in a shallow plate, such as a pie plate. In another shallow plate, whisk together egg, milk and mustard. In a third shallow plate, combine bread crumbs, garlic powder, salt, cayenne pepper and thyme.

Dip the fish fillets into the flour, and shake off the excess. Then dip into the egg mixture, then finally into the seasoned crumb mixture, coating evenly on both sides. Place the filets on the prepared baking sheet. Drizzle each fillet with a small amount of olive oil. Bake for 10 to 15 minutes, or until fish flakes easily with a fork.

Per serving (400 calorie Meal)

Calories: 260
Protein: 35 g
Carbohydrate: 14 g
Fat: 8 g

Per serving (600 Calorie Meal)

Calories: 345
Protein: 45 g
Carbohydrate: 19 g
Fat: 11 g

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