Crunchy Oven Fried Tilapia

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 239.1
  • Total Fat: 3.9 g
  • Cholesterol: 46.6 mg
  • Sodium: 476.3 mg
  • Total Carbs: 23.0 g
  • Dietary Fiber: 1.4 g
  • Protein: 28.6 g

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

Number of Servings: 6


    1/2 c all purpose flour
    '1/2 teas. salt
    1/2 teas. black pepper
    3 egg whites
    1.5 lb. tilapia fillets
    1/2 c. bread crumbs
    1/2 c. cornmeal
    1/2 teas. basil


Mix first three ingredients in bowl #1

Beat egg whites in separate bowl until white peaks form

In a 3rd bowl, mix bread crumbs, cornmeal, and basil.

*Dip fillets in flour mixture (shake off excess), dip into egg whites, then dip into crumb mixture.

Bake on Non-Stick Reynolds Wrap (I still spray mine with cooking spray) for 15 min @ 450* (or until fish flakes easily with fork)

Number of Servings: 6

Recipe submitted by SparkPeople user RWEBB6.

TAGS:  Fish | Dinner | Fish Dinner |

Member Ratings For This Recipe

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    1 of 1 people found this review helpful
    Me and my hubby tried this recipe and loved. - 5/28/11