Oven-Fried Tilapia

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 215.1
  • Total Fat: 9.4 g
  • Cholesterol: 82.2 mg
  • Sodium: 155.2 mg
  • Total Carbs: 7.7 g
  • Dietary Fiber: 1.3 g
  • Protein: 26.8 g

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


Number of Servings: 8


    32 oz Tilapia filets
    1/8 cup Flour
    2 dashes black Pepper
    1/4 tsp Salt
    3/8 cup Yellow Cornmeal
    3/8 cup Sesame Seeds
    1 large Egg
    2 Tbsp skim Milk
    2 dashes red Pepper
    1 tbsp Canola Oil
    1 tbsp Butter


Combine flour, salt, and pepper in wide dish or pie plate; set aside. Combine cornmeal and sesame seeds in wide dish or pie plate; set aside. Beat egg with milk and cayenne in wide dish or pie plate.
Lightly dredge each piece of fish in flour, dip in egg mixture, coat with cornmeal mixture, and set on wax paper. Turn after 15 min. Meanwhile, preheat oven with pan to 500F. Remove pan from oven and add oil and butter, tilting pan to coat evenly. Dip each piece of fish in pan, turning to coat with butter & oil. Return pan to oven and cook for 10-15 min, until fish flakes easily with a fork.

Serving Size: Makes 8 servings

Number of Servings: 8

Recipe submitted by SparkPeople user MARLOT28.

TAGS:  Fish |