Add to my cookbook
Add to food diary
Yields:
5 servings
Prep Time:
10 mins
Cook Time:
20 mins
Meal Type:
Main Dishes
Rating:
Average FatSecret member ranking fatsecret members overall average rating

Parmesan Crusted Oven-baked Tilapia

Fish of a different breed.

Ingredients

Directions

  1. Pre-heat oven to 450° F (220° C).
  2. Sift flour, salt and pepper, and 1/2 parmesan together in one container.
  3. Sift cornmeal, bread crumbs, basil and other 1/2 of parmesan together in another container.
  4. Beat egg whites until frothy.
  5. Dip tilapia into flour mixture, then into egg whites, then into cornmeal mixture.
  6. Lay fillets flat on baking sheet or broiling pan sprayed with non-stick cooking spray.
  7. Place in oven and bake for approximately 20 minutes.
327 members have added this recipe to their cookbook.
 

 
View member ratings and ingredients suitability for a particular diet
choose diet
Reviews 
pretty good liked the breading on it. Tried to bread fish before but hadn't been successful.
18 May 11 by member: MICHELLE1970
sounds good to me, I will have to try.
10 Aug 11 by member: leamlass
Provides a crust without the breading
19 Jan 12 by member: GaPudge
This is delicious, but I think the weight of the tilapia is not right... It only says 6 oz of tilapia for 5 servings. Crisps up nicely, though and is flavorful.
12 Apr 12 by member: tinamarie313

     
 

Review This Recipe



 Sign in to review this recipe
 

Other Related Links

Kitchen


Related Recipe Collections

Sugar Free Recipes Low Sugar Recipes Diabetic Recipes Fish Main Dish Recipes

Other Related Recipes

Really fast recipe for a light pasta with tuna with a lemon scent.
by: kjh912
Fat free half & half helps to keep the calories down.
by: aringer2
A low GI salmon pasta salad.
by: sepherick
Dandelion leaf tuna salad with egg whites.
A healthier low calorie "chicken-salad-like" sandwich.
by: kyla4256
Nutty deliciousness.

Share Your Recipes!

Nutrition summary:

There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia.
Calorie break-down: 13% fat, 58% carbs, 29% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 23
Calories 182
 
% Daily Values*
Total Fat 2.61g 4%
  Saturated Fat 0.195g 1%
  Polyunsaturated Fat 0.134g  
  Monounsaturated Fat 0.167g  
Cholesterol 21mg 7%
Sodium 715mg 30%
Potassium 127mg  
Total Carbohydrate 25.38g 8%
  Dietary Fiber 1.6g 6%
  Sugars 0.09g  
Protein 12.49g  
 
Vitamin A 0% Vitamin C 0%
Calcium 9% Iron 8%
* 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
9%
of RDI*
(182 calories)
9% of RDI
Calorie Breakdown:
 
Carbohydrate (58%)
 
Fat (13%)
 
Protein (29%)
Carbohydrates, 25.38g (58%) Fat, 2.61g (13%) Protein, 12.49g (29%)
* Based on a RDI of 2000 calories