• 1 pound tilapia fillets
  • 1/4 cup all-purpose flour
  • 1/4 teaspoon salt
  • Pepper to taste
  • 2 egg whites
  • 1/4 cup dried bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon dried basil, crushed
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Oven Fried Tilapia

This is a delicious oven fried tilapia recipe that is quick and healthy.  Try it tonight!

Directions

  1. Preheat oven to 450 degrees F (230 degrees Celsius).
  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 the 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. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.

How to Make Oven Fried Tilapia Fillets: Noreen’s Kitchen

Nutrition Facts
Serving Size 1/4 of recipe
Servings Per Container 4

Amount Per Serving
Calories 209
Calories from Fat 18.9
% Daily Value*
Total Fat 2.1g
3%
Saturated Fat .4g
2%
Trans Fat 0.0g
Cholesterol 42mg
14%
Sodium 274mg
11%
Total Carbohydrate 18g
6%
Dietary Fiber 1g
4%
Sugars .7g
Protein 27.5g
55%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.