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Lilly’s Table

 
 

© Lillys-Table.com Photo of Crunchy Tilapia
  • Hard
  • Medium
  • Easy

Prep
Difficulty
Medium

25 mins

Time
Estimate
25 mins

Icon Heart Healthy

Gluten
Free?
Yes

Winter

Typical
Season
Winter


Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables



Recipe Detail

Winter

Crunchy Tilapia

 

When you are craving fish & chips, crunchy fish tacos or just a bit of grease around your omega rich protein, this recipe gives you the deep-fried taste without the deep-fryer.To make them gluten-free, simply replace the panko crumbs with gluten-free breadcrumbs or increase the amount of potato chips. Be sure to use low-sodium potato chips otherwise it will be too salty after you blend the chips.

Ingredients

  • 4 ounces low-salt plain potato chips
  • ½ cup panko breadcrumbs
  • 2 tablespoons dijon mustard, or yellow mustard
  • 2 eggs, lightly beaten
  • 1 lb tilapia fillet
  • 1 olive oil spray

Serving Size: 2 People



 

Preparation Instructions

Place the potato chips in a plastic bag. Whack. Hit. Pound the chips until they are fine crumbs. Watch the bag as it could tear with the sharp chips. Another way, would be to roll a rolling pin, can or bottle over the bag. Or if this seems too messy- throw them in a food processor and blend until crumb like.

On a plate, toss together the potato chips and panko crumbs. Whisk together the mustard and beaten eggs in shallow bowl. Dip the tilapia pieces into the mustard-egg mixture. Shake off the excess and place in the crumb mixture. Adhere the crumbs, pressing in slightly.

Place on a baking sheet lined with foil or parchment. Now preheat the oven to 475. This will give the coating a few minutes to dry itself onto the fish. Just before placing in the oven, spray the fish with the olive oil spray. Flip over the fish pieces, spray again lightly with the olive oil. Roast for 5-8 minutes. Flip over the fish and bake for 4-6 more minutes until the fish is golden and flaky when broken. Or slightly firm when you touch it in the center.