Crunchy Oven-Fried Tilapia Filet

19SHARES

4.2 of 5 (35)
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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 164.7
  • Total Fat: 1.5 g
  • Cholesterol: 55.5 mg
  • Sodium: 237.3 mg
  • Total Carbs: 11.5 g
  • Dietary Fiber: 0.7 g
  • Protein: 24.5 g

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

This is a very low fat alternative to traditional deep fried or pan fried fish. The fish comes out crispy on the outside and juicy on the inside. This is a very low fat alternative to traditional deep fried or pan fried fish. The fish comes out crispy on the outside and juicy on the inside.
Number of Servings: 4

Ingredients

    1/4 c. all purpose flour
    1/4 teaspoon salt
    2 egg whites
    1 pound tilapia fillets (4-4oz fillets)
    1/4 c. dried bread crumbs (panko is especially good)
    1teaspoon paprika
    black pepper to taste

Directions

1. Preheat oven to 450 degrees F.

2. Stir together flour, salt and pepper (as desired) and set aside.

3. In a bowl, beat egg whites until frothy.

4. In another bowl, combine bread crumbs and paprika.

5. To bread the fillets, dip first into the flour, shaking off any excess, then into the egg whites, then into the bread crumb mixture.

6. Place each fillet on a baking pan rack. Lay them flat, tucking under any thin parts for more even cooking.

7. Bake in a preheated oven for 10-15 minutes until fish flakes easily with a fork.

Makes 4 servings.

Number of Servings: 4

Recipe submitted by SparkPeople user GHECHR.

19SHARES
TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe


  • Incredible!
    2 of 2 people found this review helpful
    This was very good. I used Italian seasoned bread crumbs and even my mother-in-law liked it! - 10/27/10

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  • Incredible!
    2 of 2 people found this review helpful
    This was easy, fast, and YUMMY!!! I used italian bread crumbs:) I will be making this again for my Mommy who loves fish... - 8/3/10

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  • Incredible!
    1 of 1 people found this review helpful
    Very Good! Added some Tastefully simple Italian Seasoning. Used the seasoned Panko. Will make this again! - 3/4/13

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  • Very Good
    1 of 1 people found this review helpful
    Tried this tonight and it was very good! Great alternative to pan fried tilapia which I love. Only problem I had was it could have used a bit more seasoning, so I'll adjust it some more next time, but still really great! - 6/21/11

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  • Very Good
    1 of 1 people found this review helpful
    This was sooo easy to make! My Kids loved helping out. The flavor was really good. I used Italian seasoned bread crumbs. I sprayed the pans with pam spray because the fish would stick. It gave it that extra crunch. I added Chex plain cereal all crunched up.Was even crunchier mmm. good! - 3/4/11

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