Crunchy Oven Fried Tilapia
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
Ingredients
-
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
Directions
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.
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.
