Tilapia is a firm, white-fleshed fish with a meaty flavor. You could also make this with snapper or grouper.


1/2 cup old-fashioned rolled oats

2 tablespoons walnut pieces

1 teaspoon grated orange zest

1/2 teaspoon fennel seeds

1/2 teaspoon salt

4 skinless tilapia fillets (5 ounces each)

2 large egg whites beaten with 1 tablespoon water


1. Preheat the oven to 450°F. Spray a large baking sheet with nonstick cooking spray. In a food processor, combine the oats, walnuts, orange zest, fennel seeds, and salt, and pulse the machine on and off until the oats are coarsely ground. Transfer to a large shallow bowl.

2.Dip the tilapia fillets in the egg white mixture, then in the oat mixture, patting it into the fish. Place the fish on the baking sheet and spray the fish with nonstick cooking spray. Bake for 10 minutes, or until the coating is lightly browned and crisp, and the fish just flakes when tested with a fork. Makes 4 servings

Nutrition Facts

per serving
calories 183
total fat 4.1g
saturated fat 0.6g
cholesterol 67mg
dietary fiber 1g
carbohydrate 8g
protein 28g
sodium 422mg

Good source of: selenium, vitamin B12

Heart-Healthy Oats

While oats are an excellent source of B vitamins and minerals, their main benefit comes from their heart-healthy soluble fiber. Oats are particularly rich in beta glucan, a type of soluble fiber that is thought to block the absorption of cholesterol. In fact, the FDA has determined that soluble fiber from oats and oatmeal, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Instant oatmeal is made from oats that have been precooked and dried before being rolled. This process softens the oats but doesn’t affect their fiber content.

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 12 Sep 2011

Last Modified: 24 Mar 2015