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    You are in: Home / Recipes / Crunchy Oven Fried Tilapia Recipe
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    Crunchy Oven Fried Tilapia

    Crunchy Oven Fried Tilapia. Photo by loof

    1/1 Photo of Crunchy Oven Fried Tilapia

    Total Time:

    Prep Time:

    Cook Time:

    25 mins

    10 mins

    15 mins

    Chef #891298's Note:

    This recipe came from the back of a bag of frozen tilapia. It is a good recipe for WW users.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Preheat oven to 450 degrees.
    2. 2
      Sift or stir flour, salt and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal and basil.
    3. 3
      To bread fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
    4. 4
      Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking.
    5. 5
      Bake for 10-15 minutes, or until fish flakes easily with fork.

    Ratings & Reviews:

    • on June 01, 2013

      55

      I don't really like fish all that much, except the really bad for you kind at Long John Silvers, but I LOVED this. I added more egg whites and bread crumbs to my mixture to make the coating easier, but otherwise followed the recipe. My family loved this and it's a healthy easy way to make fish! Next time, I will try panko!

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 19, 2013

      55

      I have made this recipe several times now. It's easy and versatile. Last night I was being lazy and didn't separate the egg. Tasted great. A few more fat grams and calories. Oh well. Seasonings can be adjusted and changed to your taste. I like to put a little cracked pepper in the bread crumb mix and a tablespoon of lemon juice in the egg. Also, panko crumbs work great. A little crunchier, which is really the most fun and tasty. Otherwise, I have used Progresso Italian seasoned bread crumbs. Yum. I make these a sheet at a time. Leftovers are not quite as crunchy, but definitely as tasty.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on May 28, 2012

      55

      Great easy way to cook fish! The coating really did cook up nice and crunchy and the cook time/temp was perfect for the fish. I liked the basil but I think any herb or spice would be great in this. Thanks for sharing the recipe!

      people found this review Helpful. Was this review helpful to you? Yes | No

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    Nutritional Facts for Crunchy Oven Fried Tilapia

    Serving Size: 1 (133 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 154.7
     
    Calories from Fat 20
    13%
    Total Fat 2.3 g
    3%
    Saturated Fat 0.7 g
    3%
    Cholesterol 56.7 mg
    18%
    Sodium 171.5 mg
    7%
    Total Carbohydrate 8.4 g
    2%
    Dietary Fiber 0.5 g
    2%
    Sugars 0.3 g
    1%
    Protein 24.8 g
    49%

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