Parmesan Crusted Oven-baked Tilapia
Average Rating
4.0 Average FatSecret member ranking
Fish of a different breed.
Servings Prep Time Cook Time
5 10 mins 20 mins
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.
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
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%
* 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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