Light Flax & Oat Baked Tilapia Recipe

Name: Light Flax & Oat Baked Tilapia
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 lbs tilapia fillets (8-9 fillets, each one cut in half); 2 egg whites; 1 cup rolled oats (not quick, just regular rolled oats); 6 tablespoons flax seed meal (or add whole flax seeds, they will grind up); 2 teaspoons garlic powder; 1 teaspoon onion powder; 1/2 teaspoon celery seed; 1 teaspoon turmeric; 1 teaspoon sea salt; 2 teaspoons dried parsley; 1/4 teaspoon pepper (to your taste); spritz oil (optional)

Servings: persons

2 lbs tilapia fillets (8-9 fillets, each one cut in half)
2 egg whites
1 cup rolled oats (not quick, just regular rolled oats)
6 tablespoons flax seed meal (or add whole flax seeds, they will grind up)
2 teaspoons garlic powder
1 teaspoon onion powder
1/2 teaspoon celery seed
1 teaspoon turmeric
1 teaspoon sea salt
2 teaspoons dried parsley
1/4 teaspoon pepper (to your taste)
spritz oil (optional)

1
Put all the dry ingredients into your magic bullet or blender (from oats to pepper in the list), and process until you have a smooth texture.
2
Get 2 large bowls out, add the egg whites to one bowl, whisk them up a bit. Add the coating mixture to the other bowl.
3
Using one hand, add about half of your tilapia to the egg white bowl, mix it up to coat them all. With your other hand, coat each filet one by one in the flax/oat mixture, getting it even on each side and both ends. Transfer to an oiled baking sheet. Do same with the second half of the filets. You may need a second cookie sheet depending on the size.
4
Spritz the top of the filets with oil if you like (ie with an oil sprayer or store bought oil spray).
5
Bake on 375 for about 20 minutes, flipping them half way through. Alternatively you could broil 3-4 minutes per side. Serve 2 pieces per person, with sauce on the side. Enjoy!

288

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 12 ingredients. The key ingredients include: 2 lbs tilapia fillets (8-9 fillets, each one cut in half), 2 egg whites, 1 cup rolled oats (not quick, just regular rolled oats), 6 tablespoons flax seed meal (or add whole flax seeds, they will grind up), and more.

Yes, Light Flax & Oat Baked Tilapia falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Light Flax & Oat Baked Tilapia

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