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Parmesan Crusted Oven-baked Tilapia
Fish of a different breed.
2 large egg whites
4 tbsp grated parmesan cheese
1/3 cup panko bread crumbs
1/4 cup self-rising flour
1 cup white cornmeal
1/4 tsp salt
1/4 tsp black pepper
1/2 tbsp basil
6 oz tilapia
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.
in 1 serving of Parmesan Crusted Oven-baked Tilapia.
, 58% carbs, 29% protein.
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