Un-Fried Tilapia


  • I lb. Tilapia, or other white fish
  • 4 T. finely ground Melba toast, process in a blender or food processor
  • 1 t. dried thyme
  • 1 t. dried basil
  • ½ t. garlic powder
  • ½ t. lemon pepper
  • 1 t. Blackening seasoning, or to taste


  1. Preheat oven to 400 F.
  2. Lightly mist a baking sheet with olive oil pan spray. Put Melba crumbs and all seasonings on a plate. Mix well.
  3. Coat both sides of fish fillets with crumb mixture and transfer to baking sheet.
  4. Place baking sheet on bottom rack of oven. Bake for 20 minutes or until fish flakes and is golden brown.
  5. Serve with a lemon wedge.

Makes 4 servings
Calories: 115 per serving Fat: 2.5g.