Crunchy Oven-Fried Tilapia Filet
(35)
  • Minutes to Prepare:
  • Minutes to Cook:
  • Number of Servings: 4
Ingredients
1/4 c. all purpose flour1/4 teaspoon salt2 egg whites1 pound tilapia fillets (4-4oz fillets)1/4 c. dried bread crumbs (panko is especially good)1teaspoon paprikablack 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.
Servings Per Recipe: 4
Nutritional Info 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

Member Reviews
  • ARTWORX
     This was very good. I used Italian seasoned bread crumbs and even my mother-in-law liked it! - 10/27/10
  • PIINKCUPCAKE
     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
  • CD13694111
     Very Good! Added some Tastefully simple Italian Seasoning. Used the seasoned Panko. Will make this again! - 3/4/13
  • CD6615896
     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
  • DETERMINED2LIVE
     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
  • NIKKI3105
     Fantastic! My husband even liked it (and he's not big on fish or anything healthy!) - 8/2/10
  • VOWEBB67
     Very healthy and light! Loved the crunchiness without all the grease from frying! - 3/31/10
  • SANDERSON1964
     this was awesome. I definitely will make this again - 6/8/09
  • JENKELTAY
     good, but I agree...needs more seasoning in panko. - 6/2/09
  • ANDREA_MORRIS02
     I added garlic salt and Italian seasoning to the flour mix. Turned out very good. - 5/19/09
  • LAURA4114
     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
  • XOBELLA527
     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
  • AZMOMXTWO
     thank yo - 4/13/21
  • CD15819628
     Awesome recipe, added lemon pepper, will differently fix this again!! - 11/18/15
  • STRUELOVE1
     My picky daughter wanted to try fish in her diet, whom is not a fish fan, liked this dish. So for me this a keeper. - 2/17/15
  • STINASTEW
     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
  • JEWELMAKER1
     We just had this for dinner tonight and it was excellent! Nothing "diet" about this fish! - 5/15/13
  • CD13883458
     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
  • JCSUANGEL
     Surprisingly good. The crunch was excellent without all of the grease. Definitely will make again in the future. - 10/14/12
  • CD12976508
     This was so good!! It was super fast and easy to make, for sure a new favorite! =) - 8/31/12
  • DZAHORAN
     So easy and quick - I added some extra spices and with a spicy dipping sauce, it was perfect. - 7/19/12
  • PUPPY45
     incredible!....easy and wonderful... - 9/23/11
  • MARR845
     Yummy! i am always looking for alternatives to fried foods but with a satisfying cruch if possible' - 6/20/11
  • WILLOWCAT1
     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
  • MYTURN694
     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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