HEALTHY Baked Crusted Tilapia Recipe

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This Baked Crusted Tilapia recipe is one of my favorite healthy ways to make a rather boring fish (that’s really cheap) taste great!

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Here is the recipe:

1 Pound (16 Ounces) Tilapia (or other fish)
3 Tablespoons (21g) Flax Seed
1/2 Teaspoon Garlic Salt
1/2 Teaspoon Lemon & Pepper
8 Tablespoons (40g) Parmesan & Romano Grated Cheese
20 Ritz Crackers
2 Tablespoons Olive Oil

Calories in the WHOLE recipe:

Calories: 1232
Fat: 68g
Saturated Fat: 16g
Sodium: 1240mg
Carbs: 46g
Fiber: 6g
Sugar: 14g
Protein: 109g

Crush up your Ritz Crackers in either a bowl or by putting them in a ziploc bag and crushing them with the bottom of a glass. Take a bowl out and combine everything but the Olive Oil and Tilapia into it. Mix them together. Take out another plate or bowl and add in your Olive Oil. Take out a baking sheet and coat it with non-stick cooking spray. Lay both sides of your Tilapia in the Olive Oil and then flip it around a few times in the crumb mix. Place your Tilapia onto the baking sheet, cover evenly with the remaining crumb mix, and then top with a few squirts of Lemon on each piece. Bake on 450°F/232°C for 8:00-12:00 depending on how thick or thin your fish is (until it’s flaky/crusts over). Enjoy!


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