Whey Crisped Tilapia Recipe

Name: Whey Crisped Tilapia
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: ¼ cup whole wheat flour; ¼ cup crushed whey, crisps; 1 tablespoon water; 2 large egg whites; 4 (6 ounce) tilapia fillets; ¾ teaspoon salt; ¾ teaspoon black pepper; ½ teaspoon chili powder; ½ teaspoon garlic powder; 1 tablespoon olive oil

Servings: persons

¼ cup whole wheat flour
¼ cup crushed whey, crisps
1 tablespoon water
2 large egg whites
4 (6 ounce) tilapia fillets
¾ teaspoon salt
¾ teaspoon black pepper
½ teaspoon chili powder
½ teaspoon garlic powder
1 tablespoon olive oil

1
To prepare fish, combine flour and crushed crisps in a shallow dish.
2
Combine 1 tablespoon water and egg white in a shallow dish, stirring well.
3
Sprinkle both sides of fish evenly with salt, pepper, garlic and chili powder.
4
Heat oil in a large nonstick skillet over medium-high heat.
5
Dip fish in egg mixture; dredge in flour mixture.
6
Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
7
Serve with salsa.
8
(To crush Whey Crisps use food processor or hand chopper).

131

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.

How did you like this recipe?

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

You need 10 ingredients. The key ingredients include: ¼ cup whole wheat flour, ¼ cup crushed whey, crisps, 1 tablespoon water, 2 large egg whites, and more.

Yes, Whey Crisped 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.

Whey Crisped Tilapia

How did you like this recipe?

Frequently Asked Questions