Oven Fried Fish (Tilapia)
- Number of Servings: 5
Ingredients
2 egg whites2 tablespoon watergarlic clove, crushed and minced1/2 cup panko breadcrumbs1 teaspoon seasoning (lemon pepper)5 tilapia filet (about 4 oz each)non stick cooking spray
Whisk egg whites, water and crushed/minced garlic clove together in shallow dish. Set aside.
In a separate shallow dish, toss panko and seasoning together. Set aside.
Dip one filet at a time in the egg wash then into the seasoned panko, flipping filet over to bread other side. Place onto a silpat lined baking sheet. Continue breading it filet until complete. Toss any leftover panko and egg. Spray tops of breaded fish with nonstick cooking spray and bake in oven at 450 degrees until fish flakes, about 15 minutes.
Serving Size: makes 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user CANDIPITTMAN.
In a separate shallow dish, toss panko and seasoning together. Set aside.
Dip one filet at a time in the egg wash then into the seasoned panko, flipping filet over to bread other side. Place onto a silpat lined baking sheet. Continue breading it filet until complete. Toss any leftover panko and egg. Spray tops of breaded fish with nonstick cooking spray and bake in oven at 450 degrees until fish flakes, about 15 minutes.
Serving Size: makes 5 servings
Number of Servings: 5
Recipe submitted by SparkPeople user CANDIPITTMAN.
Nutritional Info Amount Per Serving
- Calories: 149.0
- Total Fat: 1.9 g
- Cholesterol: 55.0 mg
- Sodium: 97.9 mg
- Total Carbs: 7.6 g
- Dietary Fiber: 0.3 g
- Protein: 25.0 g