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 |