Crunchy Tilapia Fillets Recipe

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


Submitted by txblueeyes

Makes 6 servings



http://www.aquaticcommunity.com/tilapia/crunchy.php

Recipe Ingredients for Crunchy Tilapia Fillets

1/4 cup of all-purpose flour
1/4 teaspoon of salt
1/8 teaspoon of pepper
2 egg whites
1/4 cup dried bread crumbs
1/4 cup cornmeal
1/2 teaspoon dried basil, crushed
12 oz tilapia fillets

Recipe Directions for Crunchy Tilapia Fillets

  1. 1.Preheat oven to 450 degrees F (230 degrees Celsius).

  2. 2.Sift or stir flour, salt, and pepper together in a shallow dish.

  3. 3.In bowl, beat the egg whites until white and frothy.

  4. 4.Use another bowl to mix the dried bread crumbs with cornmeal and crushed basil.

  5. 5.Bread the tilapia fillets by first dipping them in flour and shaking of any excess, then dip them in egg whites, and then finally dip them in the bread crumb mixture.

  6. 6.Use the non-stick cooking spray to coat a shallow baking dish.

  7. 7.Place the tilapia fillets in a single layer in the dish.

  8. 8.Bake in the preheated oven until the fillets flakes easily with a folk. This will normally take 10-5 minutes.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 82.9g
Amount Per Serving
Calories
108
Calories from Fat
9
% Daily Value*
Total Fat
1.0g
2%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
28mg
9%
Sodium
170mg
7%
Potassium
48mg
1%
Total Carbohydrates
11.2g
4%
Dietary Fiber
0.7g
3%
Sugars
0.4g
Protein
13.4g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 4%
* 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
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