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Crunchy Oven Fried Tilapia

Crunchy Oven Fried Tilapia

  • Prep

    15 m
  • Cook

    15 m
  • Ready In

    30 m
MADISONLIBERTY

MADISONLIBERTY

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

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Ingredients {{adjustedServings}} servings

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Original recipe yields 4 servings

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Nutrition

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  • 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

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.
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Reviews

Nicolette
308

Nicolette

3/4/2006

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 in a mix of 1/2 C flour, 1/4 C cornmeal, a few heaping tbs of grated Parm, ample cayenne and hefty dashes of dill, garlic powder, thyme and salt. Placed the fish in a broiler pan which was lined with crumpled foil, then misted the fillets with butter spray (no additional fat) to moisten the coating. Broiled for about 7-8 minutes and the coating browned nicely without drying out the fish. Thanks for a good 'starter' recipe!

kristie
172

kristie

6/19/2007

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 and that's fine, but it's also 13 grams of fat versus the 2 you have here. This is the favorite recipe we've found on this site. It's very quick and easy to make, although a little messy. It cooks well and is delicious in our book. We made it with the dijon glazed carrots and traditional mashed potatoe recipes also on this site. YUMMY!! Thanks!

Mendi
137

Mendi

1/9/2007

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 little old bay seasoning to the bread crumb/corn meal mixture rather than basil, but next time I'll use lemon pepper instead. My husband said it was better than any fish he'd ever eaten!

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