Crunchy Oven Fried Tilapia Recipe

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Crunchy Oven Fried Tilapia
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Ingredients:

Directions:

  1. Begin by pre-heating the oven to 450° Fahrenheit / 230° Celsius.
  2. Stir flour, salt and pepper together in a dish or plate.
  3. Separate the egg whites from the egg yolks and place the egg whites in a bowl. Egg yolks are not used in this recipe.
  4. Beat the egg whites until they are white and foamy.
  5. Place the dried bread crumbs in another bowl and add cornmeal and basil. Stir the ingredients gently until blended.
  6. Bread the Tilapia fillets by first dipping them into the flour mix. Shake of any surplus flour mix and proceed by dipping the Tilapia fillets in the egg whites. The third step is to dip the Tilapia fillets in the bread crumb mixture and cover them entirely with the mix.
  7. Use non-stick cooking spray to cover the bottom of a shallow baking dish.
  8. Place the Tilapia fillets in the baking dish and bake them in the oven during 10-15 minutes. The Crunchy Oven Fried Tilapia fillets are ready when you can easily flake the fish using a fork.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 801.31 Kcal (3355 kJ)
Calories from fat 107.7 Kcal
% Daily Value*
Total Fat 11.97g 18%
Cholesterol 226.75mg 76%
Sodium 1135.96mg 47%
Potassium 1660.37mg 35%
Total Carbs 67.5g 23%
Sugars 2.59g 10%
Dietary Fiber 4.56g 18%
Protein 107.12g 214%
Iron 7.4mg 41%
Calcium 114.1mg 11%
Amount Per 100 g
Calories 131.34 Kcal (550 kJ)
Calories from fat 17.65 Kcal
% Daily Value*
Total Fat 1.96g 18%
Cholesterol 37.17mg 76%
Sodium 186.19mg 47%
Potassium 272.15mg 35%
Total Carbs 11.06g 23%
Sugars 0.42g 10%
Dietary Fiber 0.75g 18%
Protein 17.56g 214%
Iron 1.2mg 41%
Calcium 18.7mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 16.2
    Points
  • 20
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • sugar free

Bad Points

  • High in Sodium

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