Crunchy Oven Fried Tilapia

Crunchy Oven Fried Tilapia

322
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"This fish tastes so close to being fried without all the fat and calories!"

Ingredients

30 m servings 209 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 209 kcal
  • 10%
  • Fat:
  • 2.1 g
  • 3%
  • Carbs:
  • 18g
  • 6%
  • Protein:
  • 27.5 g
  • 55%
  • Cholesterol:
  • 42 mg
  • 14%
  • Sodium:
  • 274 mg
  • 11%

Based on a 2,000 calorie diet

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Directions

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  • Prep

  • Cook

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  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.

Footnotes

  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Reviews

322
  1. 416 Ratings

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Most helpful

As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets i...

Most helpful critical

This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt, two dashes black pepper, 1/8t cayenne pepper, 1/8t garlic powder, plain (as implied) breadcrumbs. After coat...

As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets i...

My husband and I really love this recipe. My favorite part is that it does taste fried and look at the nutrition facts... how can you go wrong? Someone mentioned the parmesan broiled recipe a...

I drizzled olive oil on a foil covered pan (for easy clean up) and a little olive oil on top. It was crisy and had a nice crust just like fried fish but without the calories and oil! I added a...

This is a very good recipe; it's really crunchy and healthy at the same time. I added a little bit more spices and herbs to the breadcrumbs mixture; little bit more oregano, basil, salt, black p...

My family loved this! My kids and husband are not seafood fans by any means. Tuna and frozen fish sticks is about as far as they go. But my kids said this recipe "tastes like fish sticks". A...

This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt, two dashes black pepper, 1/8t cayenne pepper, 1/8t garlic powder, plain (as implied) breadcrumbs. After coat...

This recipe was good - but for our taste I definitely had to add some additional seasoning to the breading. In addition to the basil I added garlic powder, onion powder, and ALOT of old bay sea...

WOW. This was (is) really good. (I'm eating it now.) On two filets I used Lawrys Season Salt and the other two I used Nature Seasonings Season Blend. Both are very good and I'm excited that m...

yes, very good starter recipe, i added cayenne and parm and fresh garlic, served w lemon wedges and was off the hook