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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 164.7
  • Total Fat: 1.5 g
  • Cholesterol: 55.5 mg
  • Sodium: 237.3 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 0.7 g
  • Protein: 24.5 g

View full nutritional breakdown of Crunchy Oven-Fried Tilapia Filet calories by ingredient
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Crunchy Oven-Fried Tilapia Filet

Submitted by: GHECHR

Introduction

This is a very low fat alternative to traditional deep fried or pan fried fish. The fish comes out crispy on the outside and juicy on the inside. This is a very low fat alternative to traditional deep fried or pan fried fish. The fish comes out crispy on the outside and juicy on the inside.
Number of Servings: 4

Ingredients

    1/4 c. all purpose flour
    1/4 teaspoon salt
    2 egg whites
    1 pound tilapia fillets (4-4oz fillets)
    1/4 c. dried bread crumbs (panko is especially good)
    1teaspoon paprika
    black pepper to taste

Directions

1. Preheat oven to 450 degrees F.

2. Stir together flour, salt and pepper (as desired) and set aside.

3. In a bowl, beat egg whites until frothy.

4. In another bowl, combine bread crumbs and paprika.

5. To bread the fillets, dip first into the flour, shaking off any excess, then into the egg whites, then into the bread crumb mixture.

6. Place each fillet on a baking pan rack. Lay them flat, tucking under any thin parts for more even cooking.

7. Bake in a preheated oven for 10-15 minutes until fish flakes easily with a fork.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GHECHR.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    This was very good. I used Italian seasoned bread crumbs and even my mother-in-law liked it! - 10/27/10

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  • Incredible!
    2 of 2 people found this review helpful
    This was easy, fast, and YUMMY!!! I used italian bread crumbs:) I will be making this again for my Mommy who loves fish... - 8/3/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very Good! Added some Tastefully simple Italian Seasoning. Used the seasoned Panko. Will make this again! - 3/4/13

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  • Very Good
    1 of 1 people found this review helpful
    Tried this tonight and it was very good! Great alternative to pan fried tilapia which I love. Only problem I had was it could have used a bit more seasoning, so I'll adjust it some more next time, but still really great! - 6/21/11

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  • Very Good
    1 of 1 people found this review helpful
    This was sooo easy to make! My Kids loved helping out. The flavor was really good. I used Italian seasoned bread crumbs. I sprayed the pans with pam spray because the fish would stick. It gave it that extra crunch. I added Chex plain cereal all crunched up.Was even crunchier mmm. good! - 3/4/11

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  • Incredible!
    1 of 1 people found this review helpful
    Fantastic! My husband even liked it (and he's not big on fish or anything healthy!) - 8/2/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very healthy and light! Loved the crunchiness without all the grease from frying! - 3/31/10

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  • Incredible!
    1 of 1 people found this review helpful
    this was awesome. I definitely will make this again - 6/8/09

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  • Very Good
    1 of 1 people found this review helpful
    good, but I agree...needs more seasoning in panko. - 6/2/09

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  • Very Good
    1 of 1 people found this review helpful
    I added garlic salt and Italian seasoning to the flour mix. Turned out very good. - 5/19/09

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  • Very Good
    1 of 1 people found this review helpful
    This is a simple and delicious dish! The fish was very moist. I made it in a baking dish and flipped the fish halfway through. I also added a few more seasonings to the bread crumbs. Very filling! - 3/9/09

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  • Good
    1 of 1 people found this review helpful
    This was really good and the fish was moist. I cooked mine in a pan covred and uncovered the fish for a couple of minutes so it got crunchy. - 3/9/09

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  • Loved this recipe & it allowed me to FINALLY conquer baked "fried" fish! I will definitely be making this again! Thanks for sharing! :) - 7/21/13

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  • We just had this for dinner tonight and it was excellent! Nothing "diet" about this fish! - 5/15/13

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  • This is a nice change of pace from other tilapia recipes I've tried. I used Italian bread crumbs and added garlic salt, garlic powder, and Italian Seasoning to the flour for more taste. Also sprayed the tops of the fillets with cooking spray and broiled the last 2 minutes for an extra crunch! - 5/10/13

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  • Surprisingly good. The crunch was excellent without all of the grease. Definitely will make again in the future. - 10/14/12

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  • This was so good!! It was super fast and easy to make, for sure a new favorite! =) - 8/31/12

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  • So easy and quick - I added some extra spices and with a spicy dipping sauce, it was perfect. - 7/19/12

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  • incredible!....easy and wonderful... - 9/23/11

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  • Yummy! i am always looking for alternatives to fried foods but with a satisfying cruch if possible' - 6/20/11

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  • This inspired me to try my own take on the recipe. I used most of what the recipe calls for, adding other things, and followed the same baking instructions. FABULOUS! Thank you for a jumping off place! (I am just learning to cook fish) - 5/19/11

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  • I left out the paprika because we don't like the flavor, and it was pretty good. Will make again. - 11/11/10

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  • 0 of 1 people found this review helpful
    sounds good! making tonight. - 3/15/10

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  • We definitely thought this was 5-star. I made the recipe as written and it was nice and crunchy on the outside and flaky tender inside. - 5/30/09

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  • I normally bake my tilapia with lemon and a teaspoon of butter. I have been look for something different and this was it. The tilapia was excellent! It was moist and crispy. I add seasoning salt to the flour and the bread crumbs. Also, I used italian bread crumbs (all I had). Overall GREAT! - 5/28/09

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