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

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.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

A good 1:1 gluten-free flour blend works well if you need a gluten-free version.

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

My Personal Notes

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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.

That's it — enjoy your meal!

Whey Crisped Tilapia

Tips for the best results

Variations & substitutions

My Personal Notes

How did you like this recipe?

Frequently Asked Questions