Jeannie's Kickin' Fried Fish


This was one of those recipes I created when I was cleaning out my spice cabinet! Everyone asks me for this recipe!

Prep Time:
15 mins
Cook Time:
10 mins
Additional Time:
15 mins
Total Time:
40 mins
4 servings


  • 1 pound tilapia fillets, rinsed and patted dry

  • 1 egg

  • cup milk

  • ½ cup Italian seasoned bread crumbs (such as Progresso®)

  • 2 teaspoons roasted onion flakes

  • 2 teaspoons minced garlic

  • 1 teaspoon blackened seasoning (such as Old Bay®)

  • 2 pinches crushed red pepper flakes (Optional)

  • ¼ teaspoon freshly ground black pepper, or to taste

  • ¼ teaspoon freshly ground sea salt, or to taste

  • 1 ½ tablespoons olive oil

  • 2 teaspoons butter


  1. Beat the egg with milk in a shallow bowl. In another shallow bowl, mix together the bread crumbs, roasted onion flakes, garlic, blackened seasoning, crushed red pepper flakes, black pepper, and sea salt.

  2. Dip a tilapia fillet into the egg mixture, then press gently into the crumb mixture on both sides; set the coated fillet onto a plate. Repeat with remaining fillets; refrigerate the coated fillets for about 15 minutes to help set the crumbs.

  3. Heat the olive oil and butter in a cast-iron frying pan over medium heat. Lay the fillets into the skillet, and pan-fry until golden brown on each side, about 3 minutes per side. The fish should be opaque and flaky underneath the coating. Remove and drain fillets on paper towels.

    close up view of Fried Fish on a blue plate

Editor's Note:

The nutrition data for this recipe includes the full amount of the egg, milk, and breading ingredients. The actual amount of these ingredients consumed will vary.

Nutrition Facts (per serving)

265 Calories
11g Fat
12g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 265
% Daily Value *
Total Fat 11g 14%
Saturated Fat 3g 15%
Cholesterol 95mg 32%
Sodium 535mg 23%
Total Carbohydrate 12g 5%
Dietary Fiber 1g 3%
Total Sugars 2g
Protein 28g
Vitamin C 2mg 12%
Calcium 91mg 7%
Iron 3mg 14%
Potassium 537mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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