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Oven Fried Tilapia Recipe

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


Submitted by bflogal

Makes 8 servings



Like a fish fry, only healthier in 100 percent olive oil.

Recipe Ingredients for Oven Fried Tilapia

15 ounces tilapia (4 frozen fillets)
2 tbsp lemon juice
55 grams flour (amount used)
3 egg whites
60 grams bread crumbs (amount used)
9 grams Parmesan cheese (amount used)
4 tbsp olive oil

Recipe Directions for Oven Fried Tilapia

  1. Cut fish fillets in half, lengthwise. Drizzle with lemon juice.

  2. Season each piece to taste with salt, pepper and paprika. Coat with flour.

  3. Dip into egg whites.

  4. Coat with bread crumb mixture.

  5. Coat bottom on large glass baking dish with 2 Tbsp olive oil. Drizzle remaining olive oil on top, and flip before cooking.

  6. Bake at 350 degrees for roughly one hour.

Categories

Fish, Main Dish, American, Bake

Nutrition Facts
Serving Size 91.6g
Amount Per Serving
Calories
170
Calories from Fat
72
% Daily Value*
Total Fat
8.0g
12%
Saturated Fat
1.5g
7%
Trans Fat
0.0g
Cholesterol
27mg
9%
Sodium
112mg
5%
Potassium
48mg
1%
Total Carbohydrates
11.1g
4%
Dietary Fiber
0.6g
2%
Sugars
0.7g
Protein
13.5g
Vitamin A 0% Vitamin C 3%
Calcium 3% 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
C
  Good points
  • Low in sugar
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