Oven Fried Fish (Tilapia)


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Nutritional Info
  • Servings Per Recipe: 5
  • 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

View full nutritional breakdown of Oven Fried Fish (Tilapia) calories by ingredient
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Introduction

This is an old recipe I used for oven fried chicken and tweaked to make it for fish. Use your favorite seasonings in place of lemon pepper such as creole, blackening, old bay seafood seasoning, etc... This is an old recipe I used for oven fried chicken and tweaked to make it for fish. Use your favorite seasonings in place of lemon pepper such as creole, blackening, old bay seafood seasoning, etc...
Number of Servings: 5

Ingredients

    2 egg whites
    2 tablespoon water
    garlic clove, crushed and minced
    1/2 cup panko breadcrumbs
    1 teaspoon seasoning (lemon pepper)
    5 tilapia filet (about 4 oz each)
    non stick cooking spray

Tips

You may also place fish on a cooking rack atop a baking pan to create even more crunchy texture to the fish.


Directions

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.

TAGS:  Fish |

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Member Ratings For This Recipe


  • Good
    My family loved it. Thanks for the recipe. - 3/26/14

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