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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.
349 members have added this recipe to their cookbook.
 

Average Member Rating

for bruno siluca's own diet :

not yet rated.



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
182
 
% Daily Values*
Total Fat
2.61g
4%
Saturated Fat
0.195g
1%
Trans Fat
-
Polyunsaturated Fat
0.134g
Monounsaturated Fat
0.167g
Cholesterol
21mg
7%
Sodium
715mg
30%
Total Carbohydrate
25.38g
8%
Dietary Fiber
1.6g
7%
Sugars
0.09g
Protein
12.49g
Vitamin D
-
Calcium
440mg
44%
Iron
6.84mg
38%
Potassium
127mg
4%
Vitamin A
50IU
1%
Vitamin C
0mg
0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
9%
of RDI*
(182 calories)
9% of RDI
Calorie Breakdown:
 
Carbohydrate (58%)
 
Fat (13%)
 
Protein (29%)
* Based on a RDI of 2000 calories


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