Crunchy Oven Fried Tilapia

Submitted by Chef #891298

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

 

• Ready In: 25mins
• Ingredients: 9
• Serves: 8

ingredients

• 1⁄4 cup all-purpose flour
• 1⁄4 teaspoon table salt
• 1⁄8 teaspoon black pepper
• 2 egg whites
• 2 lbs tilapia fillets, raw
• 1⁄4 cup dried breadcrumbs
• 1⁄4 cup cornmeal, uncooked
• 1⁄2 teaspoon dried basil
• cooking spray

directions

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.

Reviews

[Keith M.]

Loved this dish. I love my weekend fish grits but need to cut back on the calories. This dish gave me the best of both world. No oil no butter very low calories. Really good, I think can improve on my effort.

 

[ctry_grammar01]

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!

 

[WyoAnnie]

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.

 

[loof751]

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!