Oven Fried Fish (Tilapia)
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
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.
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.
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