Crunchy Oven-Fried Tilapia Filet
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
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
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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.
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.
Member Ratings For This Recipe
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ARTWORX
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PIINKCUPCAKE
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CD13694111
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CD6615896
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DETERMINED2LIVE
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NIKKI3105
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VOWEBB67
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SANDERSON1964
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JENKELTAY
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ANDREA_MORRIS02
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LAURA4114
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XOBELLA527
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AZMOMXTWO
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CD15819628
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STRUELOVE1
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STINASTEW
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JEWELMAKER1
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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
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JCSUANGEL
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CD12976508
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DZAHORAN
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PUPPY45
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MARR845
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WILLOWCAT1
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MYTURN694
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CD6734548
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SHUTRBUG1
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CHEMCHIC82
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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PEACHJAM6288
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ELBRIES
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ABRIESAC
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TARABELLA126
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HEATHERFWISE