Herbed Flax & Oat-Crusted Tilapia
Indulge in a deliciously healthy meal with this Herbed Flax & Oat-Crusted Tilapia. Inspired by innovative breading alternatives, this recipe combines the nutritional power of flaxseed and rolled oats to create a gluten-free coating that's packed with flavor and texture. The subtle notes of garlic, onion, and parsley elevate the taste, while turmeric offers vibrant color and added health benefits. This versatile dish is easy to prepare and perfect for weeknight dinners. Serve it alongside brown rice and spaghetti squash for a well-rounded and nutritious meal, making food as delightful as it is healthy. Additionally, the recipe accommodates dietary preferences, allowing for the omission of egg whites without compromising the dish's flavor or structure. Get ready to impress your family and friends with this guilt-free yet scrumptious seafood dish!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Tilapia fillets
2 lbs (Cut into 8-9 pieces, each sliced in half)
Egg whites
2 (Whisked until frothy)
Rolled oats
1 cup (Regular rolled oats, not quick oats)
Flaxseed meal
6 tablespoons (Can substitute with whole flax seeds, ground)
Garlic powder
2 teaspoons
Onion powder
1 teaspoon
Celery seed
1/2 teaspoon
Turmeric
1 teaspoon
Sea salt
1 teaspoon
Dried parsley
2 teaspoons
Pepper
1/4 teaspoon (To taste)
Cooking oil
Spritz (Optional, for greasing)
Instructions
1
Preheat your oven to 375°F (190°C).
2
In a blender or Magic Bullet, combine the rolled oats, flaxseed meal, garlic powder, onion powder, celery seed, turmeric, sea salt, dried parsley, and pepper. Blend until you achieve a fine, smooth mixture.
3
In two separate large bowls, whisk the egg whites in the first bowl until frothy. In the second bowl, pour in your blended coating mixture.
4
Take a batch of tilapia fillets (approximately half) and immerse them in the egg white bowl, ensuring they are well-coated.
5
Using one hand for the wet bowl and the other for the dry mixture, coat each fillet with the flax and oat mixture, pressing gently to stick. Place each coated fillet onto a lightly greased baking sheet.
6
Repeat the process with the remaining tilapia fillets.
7
If desired, lightly spritz the tops of the fillets with olive oil or cooking spray for an extra touch of crispness.
8
Bake in the preheated oven for about 20 minutes, flipping the fillets halfway through baking. Alternatively, you can broil each side for 3-4 minutes until golden brown.
9
Once cooked, serve two pieces per person with your preferred dipping sauce on the side. Enjoy your healthy, flavorful meal!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Herbed Flax & Oat-Crusted Tilapia?
It is a healthy seafood dish featuring tilapia fillets coated in a gluten-free breading made of blended rolled oats, flaxseed meal, and savory herbs.
Is this recipe gluten-free?
Yes, the recipe uses rolled oats and flaxseed meal instead of traditional flour or breadcrumbs, making it gluten-free.
What temperature should I preheat the oven to?
You should preheat your oven to 375°F (190°C).
How much tilapia is required for this recipe?
The recipe calls for 2 lbs of tilapia fillets.
Can I use quick oats instead of rolled oats?
The recipe specifies using regular rolled oats rather than quick oats for the best texture.
How do I prepare the flaxseed meal if I only have whole seeds?
You can substitute flaxseed meal by using whole flax seeds and grinding them in a blender.
How do I create the crust mixture?
In a blender, combine the rolled oats, flaxseed meal, garlic powder, onion powder, celery seed, turmeric, sea salt, dried parsley, and pepper until it reaches a fine, smooth consistency.
How long does the tilapia need to bake?
The tilapia should bake for approximately 20 minutes in a preheated oven.
Can I broil the tilapia instead of baking it?
Yes, you can broil each side of the fillets for 3-4 minutes until they are golden brown.
Should I flip the fish during the cooking process?
Yes, you should flip the fillets halfway through the baking time.
Why is turmeric included in the ingredients?
Turmeric is added for its vibrant color and its specific health benefits.
Is it possible to make this recipe without egg whites?
Yes, the recipe allows for the omission of egg whites without compromising the flavor or structure.
What is the recommended serving size?
The recipe recommends serving two pieces of tilapia per person.
Which side dishes complement this meal?
This dish is ideally served alongside brown rice and spaghetti squash for a well-rounded meal.
How do I apply the coating to the fillets?
Immerse the fillets in frothy egg whites first, then coat them with the dry flax and oat mixture, pressing gently to make it stick.
Is this dish suitable for a low-fat diet?
Yes, it is tagged as a low-fat and healthy meal option.
How should the tilapia fillets be sliced?
The 2 lbs of fillets should be cut into 8-9 pieces and then each piece should be sliced in half.
How should the egg whites be prepared before use?
The egg whites should be whisked in a bowl until they become frothy.
Do I need to use cooking oil?
Cooking oil is optional; it is used for lightly greasing the baking sheet or spritzing the tops for extra crispness.
How can I make the crust extra crispy?
You can lightly spritz the tops of the coated fillets with olive oil or cooking spray before baking.
Which herbs are used in the seasoning?
The recipe uses dried parsley and celery seed to provide herbal flavor.
What kitchen equipment is needed for the coating?
A blender or a Magic Bullet is used to grind the ingredients into a fine coating mixture.
How much sea salt is included in the recipe?
The recipe calls for 1 teaspoon of sea salt.
Is this recipe considered a quick meal?
Yes, it is tagged as a quick meal and is easy to prepare for weeknight dinners.
How much garlic powder is used for seasoning?
The recipe requires 2 teaspoons of garlic powder.
What amount of onion powder is required?
You will need 1 teaspoon of onion powder.
How much flaxseed meal is needed for the crust?
The recipe uses 6 tablespoons of flaxseed meal.
Can I adjust the amount of pepper used?
The recipe suggests 1/4 teaspoon of pepper, but it can be adjusted to taste.
What texture should the blended coating have?
The blended coating should be a fine and smooth mixture.
Is this recipe good for a weeknight dinner?
Yes, it is described as a perfect, easy-to-prepare dish for weeknight dinners that will impress family and friends.