This recipe is versatile, if you prefer chicken instead of Fish, you can replace it and all the better.


1 cup crushed pretzel pieces
1 cup whole wheat flour
1/2 cup of egg substitute (vegan Egg substitute)
2 eggs (lightly beaten)
1 Tbsp milk
4 boneless Tilapia filets
Seasoning salt of your choice ( I use Lawry’s brand garlic salt about 1 Tablespoon )
1 Tablespoon Olive oil (or canola if you prefer)


Preheat oven to 400°F
Place egg substitute mixed with milk (liquid) into a bowl with a flat bottom, for dipping the fish into:
Set aside
Place crushed pretzels, whole wheat flour, and seasoning salt (blended well) into a bowl with a flat bottom, for dipping fish into and set aside
Using olive oil (or canola) place it into a baking dish and spread it all over the pan as much as possible.
Using a Spray might work better here.
Place a tilapia filet into the egg mixture, drenching it well on both sides
Then place the egg soaked tilapia in the flour mixture, dredging each side thoroughly.
Place then the Tilapia in the pan, repeat steps 5 thru 7 for each remaining piece of Tilapia.
Cover Pan (with tilapia) in foil to ensure it doesn’t burn right off
Place pan with Tilapia into the oven to bake for 15 minutes, at this time removed from over, remove the foil (throw away or recycle)
Check to see if Tilapia is done yet, you don’t want to overcook it. Fish will Break apart very easily when it is done. Continue to cook for additional 5-8 minutes if not done yet. allow the crust to get lightly browned.

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