|Servings||Prep Time||Cook Time|
|5||10 mins||20 mins|
|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.|
There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia.
Calorie split: 13% fat, 58% carbs, 29% protein.
|Serving Size||1 serving|