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Parmesan Crusted Oven-baked Tilapia

Name: Parmesan Crusted Oven-baked Tilapia
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 2 large Egg Whites; 4 servings Parmesan Cheese grated; 1 serving Bread crumbs; 1 serving Self-Rising Flour; 4 servings martha white cornmeal; 1/4 tsp salt; 1/4 tsp black pepper; 1/2 tbsp Basil; 6 oz tilapia

Average Rating

4.0

Fish of a different breed.

Servings	Prep Time	Cook Time
5	10 mins	20 mins

Ingredients

2 large egg whites

4 tbsp grated parmesan cheese

1/3 cup panko bread crumbs

1/4 cup self-rising flour

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.

Nutrition summary

There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia.

Calorie split: 13% fat, 58% carbs, 29% protein.

Nutrition Facts

Serving Size

1 serving

Amount Per Serving

Calories

182

% Daily Values*

Total Fat

2.61g

Saturated Fat

0.195g

Trans Fat

Polyunsaturated Fat

0.134g

Monounsaturated Fat

0.167g

Cholesterol

21mg

Sodium

715mg

31%

Total Carbohydrate

25.38g

Dietary Fiber

1.6g

Sugars

0.09g

Protein

12.49g

Vitamin D

0mcg

Calcium

5mg

Iron

0.24mg

Potassium

127mg

Vitamin A

1mcg

Vitamin C

0.1mg

* 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.

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