Baked Tilapia

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 150.0
  • Total Fat: 3.9 g
  • Cholesterol: 4.9 mg
  • Sodium: 165.8 mg
  • Total Carbs: 5.2 g
  • Dietary Fiber: 0.3 g
  • Protein: 24.8 g

View full nutritional breakdown of Baked Tilapia calories by ingredient
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Adapted from Orange Roughy recipe in Eating For Life Adapted from Orange Roughy recipe in Eating For Life
Number of Servings: 4


    (4) 4 oz. tilapia filets
    1/4 C breadcrumbs
    1/4 C parmesan cheese
    1 tsp Italian seasoning
    1 egg white
    1 TBSP parsley, chopped
    cooking spray


Preheat oven to 400 degrees. Lightly coat a baking sheet with cooking spray.

In a pie plate, combine breadcrumbs, Italian seasoning, and parmesan cheese. In a small mixing bowl, whisk the egg white until slightly foamy.

Lightly brush both sides of the tilapia filets with the egg white and then coat with breadcrumbs. Arrange filets on the prepared baking sheet and sprinkle with 1 TBSP parsley. Bake until fish is opaque throughout, approximately 20 minutes.

Number of Servings: 4

Recipe submitted by SparkPeople user BONNIEBELLE2.

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