Grilled Tilapia with Bran Crust


Experience the rustic charm of Grilled Tilapia with Bran Crust, a dish that celebrates the simplicity and flavors of home cooking. This recipe features tilapia fillets, coated in a unique bran crust, and grilled to perfection, offering a delightful crunch with each bite. The bran not only adds texture but also a nutty flavor, complementing the mild, sweet taste of the tilapia. Ideal for a wholesome family meal, this dish is both nutritious and full of flavor.

Grilled Tilapia with Bran Crust

Preparation and Cooking Times

  • Preparation Time: 15 minutes
  • Cooking Time: 10 minutes
  • Total Time: 25 minutes

Servings and Serving Size

  • Yields: 4 servings
  • Serving Size: 1 tilapia fillet per person

Nutritional Profile (per serving)

  • Calories: 260 kcal
  • Protein: 30 g
  • Carbohydrates: 12 g
  • Fat: 10 g
  • Saturated Fat: 2 g
  • Cholesterol: 85 mg
  • Sodium: 120 mg
  • Dietary Fiber: 2 g


  • Tilapia Fillets: 4 fillets (about 150 g / 5.3 oz each)
  • Wheat Bran: 60 g (2.1 oz)
  • Paprika: 5 g (0.2 oz)
  • Garlic Powder: 5 g (0.2 oz)
  • Salt: 5 g (0.2 oz)
  • Black Pepper: 2 g (0.07 oz)
  • Olive Oil: 30 ml (1 oz)
  • Lemon Wedges for serving

Detailed Method of Preparation

  1. Preheat grill to medium-high heat.
  2. Mix wheat bran, paprika, garlic powder, salt, and pepper in a bowl.
  3. Brush each tilapia fillet with olive oil.
  4. Coat the fillets evenly with the bran mixture.
  5. Grill the fillets for about 4-5 minutes on each side, until the bran crust is crispy and the fish flakes easily.
  6. Serve hot with lemon wedges.

Tips for Culinary Success

  • Ensure the grill is properly heated to prevent the fish from sticking.
  • For an extra flavor kick, add a pinch of cayenne pepper to the bran mixture.
  • Pair with a fresh salad or steamed vegetables for a balanced meal.

Frequently Asked Questions (FAQs)

Can I use other types of fish for this recipe?

Yes, similar white fish like cod or haddock can be used.

How can I make this dish gluten-free?

Use gluten-free bran or a mix of ground flaxseed and almond flour.

Can I bake the fish instead of grilling?

Certainly, bake at 200°C (400°F) for about 12-15 minutes.