Parmesan Crusted Oven-baked Tilapia Recipe With Nutrition Data and Calorie Count

Parmesan Crusted Oven-baked Tilapia

Fish of a different breed.

Yields:

5 servings

Prep Time:

10 mins

Cook Time:

20 mins

Meal Type:

Main Dish

Rating:

Ingredients

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

Directions

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.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 182

% Daily Value*

Total Fat

Amount Per Serving 2.61g

% Daily Value 3%
- Saturated Fat
  
  Amount Per Serving 0.195g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 0.134g
- Monounsaturated Fat
  
  Amount Per Serving 0.167g
Cholesterol

Amount Per Serving 21mg

% Daily Value 7%
Sodium

Amount Per Serving 715mg

% Daily Value 31%
Total Carbohydrate

Amount Per Serving 25.38g

% Daily Value 9%
- Dietary Fiber
  
  Amount Per Serving 1.6g
  
  % Daily Value 6%
- Total Sugars
  
  Amount Per Serving 0.09g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 12.49g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 0mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 0mg

% Daily Value 0%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 0mg

% Daily Value 0%
Iron

Amount Per Serving 1mg

% Daily Value 6%
Potassium

Amount Per Serving 127mg

% Daily Value 3%

Nutrition summary:

Calories 182 KCal
Fat 2.61 g
Carbs 25.38 g
Protein 12.49 g

There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia.

How long would it take to burn off 182 KCal?
Basketball	18 minutes
Cycling (10 MPH)	25 minutes
Jogging	15 minutes
Running	12 minutes
Swimming (crawl, moderate pace)	18 minutes
Walking	21 minutes
Weight Training	21 minutes
Values estimated based on person weighing 160 lbs.