Parmesan Crusted Oven-baked Tilapia
Prep Time: 10 mins
Cook Time: 20 mins
Rating:
fatsecret members overall average rating
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Parmesan Crusted Oven-baked Tilapia
Fish of a different breed.
Ingredients
Directions
- Pre-heat oven to 450° F (220° C).
- Sift flour, salt and pepper, and 1/2 parmesan together in one container.
- Sift cornmeal, bread crumbs, basil and other 1/2 of parmesan together in another container.
- Beat egg whites until frothy.
- Dip tilapia into flour mixture, then into egg whites, then into cornmeal mixture.
- Lay fillets flat on baking sheet or broiling pan sprayed with non-stick cooking spray.
- Place in oven and bake for approximately 20 minutes.
359 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
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Provides a crust without the breading
19 Jan 12 by member: GaPudge
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sounds good to me, I will have to try.
10 Aug 11 by member: leamlass
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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:
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There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia. |
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Calorie break-down: 13% fat, 58% carbs, 29% protein. |
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Nutrition Facts
Amount Per Serving
Calories
182
% Daily Values*
Total Fat
2.61g
3%
Saturated Fat
0.195g
1%
Trans Fat
0g
Polyunsaturated Fat
0.134g
Monounsaturated Fat
0.167g
Cholesterol
21mg
7%
Sodium
715mg
31%
Total Carbohydrate
25.38g
9%
Dietary Fiber
1.6g
6%
Sugars
0.09g
Protein
12.49g
Vitamin D
0mcg
0%
Calcium
5mg
0%
Iron
0.24mg
1%
Potassium
127mg
3%
Vitamin A
1mcg
0%
Vitamin C
0.1mg
0%
9%
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of RDI*
(182 calories)
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Calorie Breakdown:
Carbohydrate (58%)
Fat (13%)
Protein (29%)
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* Based on a RDI of 2000 calories
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