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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.
346 members have added this recipe to their cookbook.
 

 
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Reviews 
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
Provides a crust without the breading
19 Jan 12 by member: GaPudge
sounds good to me, I will have to try.
10 Aug 11 by member: leamlass
pretty good liked the breading on it. Tried to bread fish before but hadn't been successful.
18 May 11 by member: MICHELLE1970

     
 

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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 1% Vitamin C 0%
Calcium 44% Iron 38%
9%
of RDI*
(182 calories)
9% of RDI
Calorie Breakdown:
 
Carbohydrate (58%)
 
Fat (13%)
 
Protein (29%)
* Based on a RDI of 2000 calories