Crunchy Oven Fried Tilapia
Average Rating
3.0 Average FatSecret member ranking
This fish tastes so close to being fried without all the fat and calories.
Servings Prep Time Cook Time
4 15 mins 15 mins
Ingredients
Directions
1. Pre-heat oven to 450° F (230° C).
2. Sift or stir flour, salt and pepper together in a shallow dish, and set aside.
3. In a bowl, beat egg whites until white and frothy.
4. In another bowl, combine bread crumbs with cornmeal and basil.
5. To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
6. Spray a shallow baking dish with non-stick cooking spray.
7. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
8. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
Nutrition summary
There are 273 calories in 1 serving of Crunchy Oven Fried Tilapia.
Calorie split: 13% fat, 46% carbs, 41% protein.
Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
273
 
% Daily Values*
Total Fat
4.07g
5%
Saturated Fat
1.38g
7%
Trans Fat
0g
Polyunsaturated Fat
0.812g
Monounsaturated Fat
0.68g
Cholesterol
60mg
20%
Sodium
384mg
17%
Total Carbohydrate
31.42g
11%
Dietary Fiber
3.4g
12%
Sugars
1.23g
Protein
28.29g
Vitamin D
0mcg
0%
Calcium
20mg
2%
Iron
1.33mg
7%
Potassium
151mg
3%
Vitamin A
1mcg
0%
Vitamin C
0.2mg
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.
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