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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 341.4
  • Total Fat: 10.7 g
  • Cholesterol: 147.4 mg
  • Sodium: 963.7 mg
  • Total Carbs: 23.5 g
  • Dietary Fiber: 3.6 g
  • Protein: 37.7 g

View full nutritional breakdown of Crunchy baked Tilapia calories by ingredient
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Crunchy baked Tilapia

Submitted by: NATBAER

Introduction

I love this "fried" fish. I am not sure if the calorie count is completely accurate, because I never use all the flour or egg mixture. I love this "fried" fish. I am not sure if the calorie count is completely accurate, because I never use all the flour or egg mixture.
Number of Servings: 4

Ingredients

    1 lb tilapia fillets
    1/2 cup flour
    1 tsp garlic powder
    1 tsp salt
    1 tsp onion powder
    0.25 tsp paprika
    0.25 tsp cayenne pepper
    2 eggs, beaten (I used eggland's best)
    1 cup panko bread crumbs (I used Ian's whole wheat)
    3/4 cup shredded parmesan cheese

Directions

mix flour and spices and place in shallow dish. Place eggs in separate shallow dish. Mix cheese and panko and place in third shallow dish. Preheat oven to 400. Dredge both sides of fish in flour mixture, then coat with eggs, then dredge both sides in panko mixture. Place coated fillets on baking sheet and bake 10-15 minutes until fish flakes easily.
Makes 4 servings (usually 2 fillets)

Number of Servings: 4

Recipe submitted by SparkPeople user NATBAER.





TAGS:  Fish | Dinner | Fish Dinner |

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