Crunchy Oven Fried Tilapia

Total Time
Prep 10 mins
Cook 15 mins

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

Ingredients Nutrition


  1. Preheat oven to 450 degrees.
  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. To bread fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
  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. Bake for 10-15 minutes, or until fish flakes easily with fork.


Most Helpful

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!

ctry_grammar01 June 01, 2013

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.

CheyenneAnn May 19, 2013

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!

loof May 28, 2012

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