Veggie Coated Tilapia

Prep Time
Cook Time
Ready In

"A healthy and tasty serving of Tilapia fish"

Original recipe yields 2 servings


  • Serving Size: 1 (297 g)
  • Calories 540.6
  • Total Fat - 25.1 g
  • Saturated Fat - 5 g
  • Cholesterol - 168.8 mg
  • Sodium - 755.1 mg
  • Total Carbohydrate - 28.5 g
  • Dietary Fiber - 2.2 g
  • Sugars - 2 g
  • Protein - 47.8 g
  • Calcium - 54.4 mg
  • Iron - 3.1 mg
  • Vitamin C - 21.8 mg
  • Thiamin - 0.5 mg

Step 1

Place first 6 ingredients in a food processor or blender, pulse until small chunks of the pepper and onion are left; remove to a plate. On a second plate add the flour, garlic salt and pepper; mix together.

Step 2

Add second amount of olive oil to frypan heat to a sizzle over high heat, reduce heat to add fish fillets. Rinse the tilapia fillets under cold water, dry with paper towel. Spray fillets all over with veggies spray; dredge in flour mixture shaking off excess. Coat well with the processed veggie/egg mix; immediately place into heated frypan. Cook fillets approximatey 5 minutes on each side depending on thickness of fish, the first side should be well browned. Carefully turn over once.

Tips & Variations

No special items needed.


Bergy (RIP" Forever in our Kitchen)

Fabulous flavour and very attractive. Derf I hope you will forgive me but I did take some liberties with the recipe. I wanted to keep the flavour but cut back a bit of calories and fat. I used halibut filets (on sale), placed them in a baking dish, omitted the egg and flour. Mixed together the red pepper green onion, soy & worchestershire sauce. Spooned the mixture over the fish and baked it in a 400f oven for 15 minutes. This will be one of our favorite fish recipes Thanks for a lovely dinner. Made again for the Cookathon Oct/13 Followed the instuctions except I baked it Delish. 17 Feb 15 Enjoyed my dinner and happy memories of you Derf.8 Sept 15 Made exactly as written I have enjoyed this recipe so many times

(17 Nov 2012)


What a lovely recipe this is. I did double dip the fillets in the veggie mixture as there was lots of it and it turned out nicely. made for the Alphabet Soup Recipe Tag Game.

review by:
(5 Nov 2012)