Oven Baked Tilapia
Nutritional Info
- Servings Per Recipe: 2
- Amount Per Serving
- Calories: 128.1
- Total Fat: 4.2 g
- Cholesterol: 0.0 mg
- Sodium: 277.7 mg
- Total Carbs: 5.3 g
- Dietary Fiber: 0.4 g
- Protein: 19.1 g
View full nutritional breakdown of Oven Baked Tilapia calories by ingredient
Introduction
Quick easy oven baked fish adapted from HBHW - could work with any white fish. Substitute whole wheat bread crumbs for less salt and healthier carbohydrates. Adjust cayenne amounts to preferred level of spice! Quick easy oven baked fish adapted from HBHW - could work with any white fish. Substitute whole wheat bread crumbs for less salt and healthier carbohydrates. Adjust cayenne amounts to preferred level of spice!Number of Servings: 2
Ingredients
-
7oz Fish (two 3.5oz fillets)
2Tbs Italian Bread Crumbs
1/4 tsp Johnny Seasoning Salt (or any seasoned salt)
1/4 tsp each of Black Pepper and Cayenne Pepper
1 tsp of Olive Oil (divided)
Directions
1. Preheat oven to 450 degrees.
2. Spray a cookie sheet with non-stick cooking spray.
3. In a shallow dish combine Bread Crumbs, Seasoning Salt, Black Pepper, and Cayenne pepper.
4. Dredge fish fillets in bread crumb mixture until evenly coated (won't be a thick coating) and place onto prepared cookie sheet.
5. Drizzle 1/2 tsp of Olive Oil over each fillet.
6. Place in oven and allow to cook for 15 minutes, flipping fish after about 10 minutes.
Makes two 3.5oz servings. Goes well with a homemade coleslaw.
Number of Servings: 2
Recipe submitted by SparkPeople user LEXIBELLE715.
2. Spray a cookie sheet with non-stick cooking spray.
3. In a shallow dish combine Bread Crumbs, Seasoning Salt, Black Pepper, and Cayenne pepper.
4. Dredge fish fillets in bread crumb mixture until evenly coated (won't be a thick coating) and place onto prepared cookie sheet.
5. Drizzle 1/2 tsp of Olive Oil over each fillet.
6. Place in oven and allow to cook for 15 minutes, flipping fish after about 10 minutes.
Makes two 3.5oz servings. Goes well with a homemade coleslaw.
Number of Servings: 2
Recipe submitted by SparkPeople user LEXIBELLE715.