Oven Fried Tilapia for One

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 161.1
  • Total Fat: 2.3 g
  • Cholesterol: 0.1 mg
  • Sodium: 152.5 mg
  • Total Carbs: 15.9 g
  • Dietary Fiber: 1.8 g
  • Protein: 21.2 g

View full nutritional breakdown of Oven Fried Tilapia for One calories by ingredient
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A great alternative to oil fried! A great alternative to oil fried!
Number of Servings: 1


    1 3-3.5oz Tilapia filet
    1 tbsp whole wheat flour
    1/8 tsp salt
    1 Tbsp egg white or egg substitute
    1 Tbsp seasoned bread crumbs
    1 Tbsp cornmeal
    dash pepper to taste
    dash basil to taste


preheat oven to 450

mix together bread crumbs, cornmeal, salt, and spices
sprinkle tilapia lightly in flour
dredge in egg whites
coat both sides in bread crumb mixture

bake on middle rack for 10-15 minutes, or until fish is solid white all the way through and flakes easily with a fork. cover thin edges with foil to prevent burning if necessary.

Number of Servings: 1

Recipe submitted by SparkPeople user ROQUELAURE.

TAGS:  Fish | Dinner | Fish Dinner |

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