Crispy Baked Tilapia


For a quick and tasty low fat meal try our crispy oven baked tilapia – it tastes just like fried fish but is much healthier and simpler. This coating works great on other fish fillets, too! #FFACTORAPPROVED

Ingredients (serves 3):

  • 3 (6-oz) raw boneless, skinless Tilapia filets
  • 8 high-fiber GG crackers, pulverized into sprinkles
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian Seasoning
  • ½ tsp paprika
  • ½ tsp cayenne
  • 1 tsp salt
  • ½ tsp black pepper
  • 1 Tbsp light/low-fat mayonnaise
  • 1 Tbsp mustard


  • Preheat oven to 425 degrees F.
  • Combine mayonnaise and mustard in a mixing bowl.  Coat tilapia in this mixture.
  • In a separate bowl, combine the above spices and use to completely cover the fish.
  • Bake for 15 minutes or until cooked through.


Nutrition Content per serving (Serves 3): 191 calories, 8g carbs, 5g fiber, 35g protein, 4g fat

*Subscribe FREE to the F-Factor Weekly for great product tips, nutrition news you can use, diet-friendly recipes, and new restaurant reviews. Follow us on Instagram, Facebook, Twitter, and Pinterest.