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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 201.0
  • Total Fat: 4.5 g
  • Cholesterol: 36.5 mg
  • Sodium: 853.3 mg
  • Total Carbs: 19.7 g
  • Dietary Fiber: 1.4 g
  • Protein: 21.2 g

View full nutritional breakdown of Crispy Baked Tilapia calories by ingredient
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Crispy Baked Tilapia

Submitted by: CHESHIE2131

Introduction

This no guilt "fried" fish will fill you up without weighing you down. Perfect with a glass of white wine, this is great for those nights you may have eaten a bit too big of a lunch! This no guilt "fried" fish will fill you up without weighing you down. Perfect with a glass of white wine, this is great for those nights you may have eaten a bit too big of a lunch!
Number of Servings: 2

Ingredients

    2 Tilapia filets
    1 Egg White
    1/3 cup Milk, 2%
    1/4 cup Panko Bread Crumbs
    1/4 cup Plain Bread Crumbs
    1 tsp Garlic Powder
    1/2 tsp Paprika
    1/2 tsp Salt
    3/4 tsp Pepper
    4 tsp Kraft Parmesan Cheese

Tips

I love this with come brown rice and a side of green beans! I also usually find a yummy sauce to dip it in made with low fat sour cream.


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Directions

1. Preheat the oven to 350 degrees
2. Spray a fish pan or a casserole dish with cooking spray
3. Combine egg whites and milk in a medium bowl
4. In another medium bowl combine breadcrumbs, spides, and parmesan cheese
5. Take tilapia filets and dip in egg mixture, letting excess drain off
6. Take wet filets and dip into bread crumb mixture
7. Place coated filets into baking dish
8. Cook for 25 minutes, or until flake tender
9. Enjoy!

Serving Size: Serves 2

Number of Servings: 2

Recipe submitted by SparkPeople user CHESHIE2131.






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