Crunchy Oven Fried Tilapia Recipe With Nutrition Data and Calorie Count

This fish tastes so close to being fried without all the fat and calories.

Yields:

4 servings

Prep Time:

15 mins

Cook Time:

15 mins

Meal Type:

Main Dish

Rating:

Ingredients

Directions

Pre-heat oven to 450° F (230° C).
Sift or stir flour, salt and pepper together in a shallow dish, and set aside.
In a bowl, beat egg whites until white and frothy.
In another bowl, combine bread crumbs with cornmeal and basil.
To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
Spray a shallow baking dish with non-stick cooking spray.
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.
Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.

Nutrition Facts

Serving Size 1 serving

Calories

Amount Per Serving 273

% Daily Value*

Nutrition summary:

There are 273 calories in 1 serving of Crunchy Oven Fried Tilapia.

How long would it take to burn off 273 KCal?
Basketball	27 minutes
Cycling (10 MPH)	37 minutes
Jogging	22 minutes
Running	18 minutes
Swimming (crawl, moderate pace)	27 minutes
Walking	31 minutes
Weight Training	31 minutes
Values estimated based on person weighing 160 lbs.