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Yields:
4 servings
Prep Time:
15 mins
Cook Time:
15 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Crunchy Oven Fried Tilapia

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

Ingredients

Directions

  1. Pre-heat oven to 450° F (230° C).
  2. Sift or stir flour, salt and pepper together in a shallow dish, and set aside.
  3. In a bowl, beat egg whites until white and frothy.
  4. In another bowl, combine bread crumbs with cornmeal and basil.
  5. To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
  6. Spray a shallow baking dish with non-stick cooking spray.
  7. 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.
  8. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
483 members have added this recipe to their cookbook.
 

 
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Reviews 
For my diet,,, i take out all carb ingredients, flour, cornmeal, and bread crumbs and replace with 2 crushed soda or WW thin crackers and 1 TB parmesean cheese.
23 Jan 11 by member: Wanda Jo
cornmeal was a little gritty in texture. Overall tasty.
24 Jan 11 by member: Mattsmom413
I made reciped as directed. My family loved it. It was full of flavor and very filling.
28 Feb 11 by member: abbynormal42
Very hard and lacked flavor. Next time I will salt and pepper the fish first and then continue with the rest of the recipe. Should work out better. I will cut the amount of corn meal also.
03 Apr 11 by member: chriscole11
Tried it, tweaked it just a tad with spices. Turned out great
14 Apr 11 by member: veedub3
I tweaked this but removing the flour and just doing a light coating of Italian seasoned bread crumbs. Very good.
21 Apr 12 by member: 7Grandkids
Try telapia fish with lime juice garlic and cumine and green chilli as seasoning its sooooooooo yummy
27 Oct 13 by member: burry85

     
 

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Nutrition summary:

There are 273 calories in 1 serving of Crunchy Oven Fried Tilapia.
Calorie break-down: 13% fat, 46% carbs, 41% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 37
Calories 273
 
% Daily Values*
Total Fat 4.07g 6%
  Saturated Fat 1.38g 7%
  Polyunsaturated Fat 0.812g  
  Monounsaturated Fat 0.68g  
Cholesterol 60mg 20%
Sodium 384mg 16%
Potassium 151mg  
Total Carbohydrate 31.42g 10%
  Dietary Fiber 3.4g 14%
  Sugars 1.23g  
Protein 28.29g  
 
Vitamin A 0% Vitamin C 0%
Calcium 8% Iron 11%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
14%
of RDI*
(273 calories)
14% of RDI
Calorie Breakdown:
 
Carbohydrate (46%)
 
Fat (13%)
 
Protein (41%)
Carbohydrates, 31.42g (46%) Fat, 4.07g (13%) Protein, 28.29g (41%)
* Based on a RDI of 2000 calories