Crunchy Oven Fried Tilapia

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 287.0
  • Total Fat: 5.2 g
  • Cholesterol: 166.3 mg
  • Sodium: 307.6 mg
  • Total Carbs: 22.6 g
  • Dietary Fiber: 1.0 g
  • Protein: 37.6 g

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


Introduction

a healthy take on fried fish a healthy take on fried fish
Number of Servings: 6

Ingredients

    1/2 cup Bread Crumbs, Panko
    2lbs Tilapia filet
    1/2 cup All Purpose Unbleached Flour
    1/2 tsp Sea Salt
    .5 tsp Pepper, black
    3 large Egg, fresh, whole, raw
    1/2 cup Yellow Corn Meal
    1 tsp Italian Seasoning

Directions

heat oven to 450. sift flour, salt and pepper into a shallow dish set aside. in a bowl beat eggs until frothy. in another dish combine cornmeal, bread crumbs, and spices. To bread filets first dip into the flour and shake off excess then into the egg next into the breadcrumb mixture. spray baking dish with nonstick spray. lay fillets flat in dish tuck under any thinner edges to make cook evenly. bake in oven for 10-15min or until fish flakes easy with fork.

Serving Size: 6 1 filet servings