Crunchy Oven Fried Tilapia

Crunchy Oven Fried Tilapia

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"This fish tastes so close to being fried without all the fat and calories!"
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Ingredients

30 m servings 209 cals
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Original recipe yields 4 servings

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Nutrition

  • Calories:
  • 209 kcal
  • 10%
  • Fat:
  • 2.1 g
  • 3%
  • Carbs:
  • 18g
  • 6%
  • Protein:
  • 27.5 g
  • 55%
  • Cholesterol:
  • 42 mg
  • 14%
  • Sodium:
  • 274 mg
  • 11%

Based on a 2,000 calorie diet

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Nutritional Information

1 Serving
Servings Per Recipe:
Amount Per Serving
  • * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • ** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
  • (-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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Directions

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  1. Preheat oven to 450 degrees F (230 degrees Celsius).
  2. 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.
  3. To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
  4. 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.

Footnotes

  • Tip
  • Aluminum foil can be used to keep food moist, cook it evenly, and make clean-up easier.

Reviews

322
  1. 416 Ratings

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Most helpful positive review

As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets i...

Most helpful critical review

This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt, two dashes black pepper, 1/8t cayenne pepper, 1/8t garlic powder, plain (as implied) breadcrumbs. After coat...

As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets i...

My husband and I really love this recipe. My favorite part is that it does taste fried and look at the nutrition facts... how can you go wrong? Someone mentioned the parmesan broiled recipe a...

I drizzled olive oil on a foil covered pan (for easy clean up) and a little olive oil on top. It was crisy and had a nice crust just like fried fish but without the calories and oil! I added a...

This is a very good recipe; it's really crunchy and healthy at the same time. I added a little bit more spices and herbs to the breadcrumbs mixture; little bit more oregano, basil, salt, black p...

My family loved this! My kids and husband are not seafood fans by any means. Tuna and frozen fish sticks is about as far as they go. But my kids said this recipe "tastes like fish sticks". A...

This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt, two dashes black pepper, 1/8t cayenne pepper, 1/8t garlic powder, plain (as implied) breadcrumbs. After coat...

This recipe was good - but for our taste I definitely had to add some additional seasoning to the breading. In addition to the basil I added garlic powder, onion powder, and ALOT of old bay sea...

WOW. This was (is) really good. (I'm eating it now.) On two filets I used Lawrys Season Salt and the other two I used Nature Seasonings Season Blend. Both are very good and I'm excited that m...

yes, very good starter recipe, i added cayenne and parm and fresh garlic, served w lemon wedges and was off the hook