Crunchy Oven Fried Tilapia
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 184.7
- Total Fat: 3.1 g
- Cholesterol: 56.0 mg
- Sodium: 224.7 mg
- Total Carbs: 22.1 g
- Dietary Fiber: 10.9 g
- Protein: 27.9 g
View full nutritional breakdown of Crunchy Oven Fried Tilapia calories by ingredient
Introduction
We don't like baked fish, but this tilapia recipe is delicious! We don't like baked fish, but this tilapia recipe is delicious!Number of Servings: 4
Ingredients
-
4 four oz. tilapia filets (1 lb)
3 egg whites
1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. cajun seasoning
1 tbsp. grated parmesan cheese
1 1/2 c. Fiber One cereal (finely ground) or oven fry breading (less fiber)
Kraft Fat Free Calorie Free Butter Spray
Directions
Preheat oven to 400 degrees.
In one bowl, whip egg whites until somewhat frothy.
In another bowl, combine Fiber One, cheese & all the seasonings.
Dip each filet first in the egg whites & then coat evenly with Fiber One.
Spray a cookie sheet with butter spray (only the area where fish will be laying), then spritz top of the fish as well.
Bake 8-10 minutes on 400 until fish flakes easily with a fork. Do not overcook.
Crispy like fried without all the fat/calories.
Makes 4 - 4oz portions
In one bowl, whip egg whites until somewhat frothy.
In another bowl, combine Fiber One, cheese & all the seasonings.
Dip each filet first in the egg whites & then coat evenly with Fiber One.
Spray a cookie sheet with butter spray (only the area where fish will be laying), then spritz top of the fish as well.
Bake 8-10 minutes on 400 until fish flakes easily with a fork. Do not overcook.
Crispy like fried without all the fat/calories.
Makes 4 - 4oz portions
Member Ratings For This Recipe
-
BUTTERFLYSONGS
-
ALE1978
-
FAMILYTRADITION
-
CHRSTKLL
-
MSRIRINALLE