Crunchy Oven-Fried Tilapia Recipe

Looking for an easy Crunchy Oven-Fried Tilapia recipe? Learn how to make Crunchy Oven-Fried Tilapia using healthy ingredients.


Submitted by mbackman

Makes 4 servings



Baked, oven-fried, crispy tilapia

Recipe Ingredients for Crunchy Oven-Fried Tilapia

0.13 cup All Purpose Flour
2 large Egg, White
16 oz Tilapia, raw
1/4 cup Bread Crumbs, Dry, Grated, Plain
1/4 cup Cornmeal, Degermed, Enriched, Yellow
1/2 tsp, ground Basil, Dried

Recipe Directions for Crunchy Oven-Fried Tilapia

  1. Preheat oven to 450 degrees.

  2. Stir together flour, salt and pepper; set aside.

  3. Beat egg whites until frothy; set aside.

  4. Mix bread crumbs, cornmeal and basil together in anotehr bowl.

  5. First dip tilapia fillets in flour mixture, shaking off excess, then into egg whites, then into bread crumb mixture.

  6. Place in a shallow pan sprayed with Pam, tucking under any thinner ends or edges.

  7. Spray with Pam.

  8. Bake for 10 to 15 minutes, or until fish flakes easily with a fork.

Categories

Fish

Nutrition Facts
Serving Size 149.4g
Amount Per Serving
Calories
190
Calories from Fat
22
% Daily Value*
Total Fat
2.5g
4%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
57mg
19%
Sodium
136mg
6%
Potassium
399mg
11%
Total Carbohydrates
14.9g
5%
Dietary Fiber
0.8g
3%
Sugars
0.8g
Protein
26.5g
Vitamin A 1% Vitamin C 0%
Calcium 3% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • Low in sugar
  • High in niacin
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
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