READY IN 30 mins

Crunchy Oven Fried Tilapia

Read Reviews (282)

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

Directions

Preheat oven to 450 degrees F (230 degrees Celsius).
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.

Kitchen-Friendly View

PREP 15 mins
COOK 15 mins
READY IN 30 mins

Reviews More Reviews

Most Helpful Positive Review

Mar 04, 2006

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 in a mix of 1/2 C flour, 1/4 C cornmeal, a few heaping tbs of grated Parm, ample cayenne and hefty dashes of dill, garlic powder, thyme and salt. Placed the fish in a broiler pan which was lined with crumpled foil, then misted the fillets with butter spray (no additional fat) to moisten the coating. Broiled for about 7-8 minutes and the coating browned nicely without drying out the fish. Thanks for a good 'starter' recipe!

—Nicolette

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Most Helpful Critical Review

Sep 04, 2005

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 coating, I used nonstick spray & drizzled a little olive oil on, too. I don't know if it made any difference with baking, but when I coat fish (or anything else), if you refrigerate it 30 minutes or more, the coating will stay on better (when pan-frying). It still lacked "something." Next time, I'll try 1/2t salt, 1/4t red pepper, a couple dashes black & a little horseradish in with the egg whites. I'll let ya know ... :)

—BOOKMARKER

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366 Ratings

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Jun 19, 2007

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 and that's fine, but it's also 13 grams of fat versus the 2 you have here. This is the favorite recipe we've found on this site. It's very quick and easy to make, although a little messy. It cooks well and is delicious in our book. We made it with the dijon glazed carrots and traditional mashed potatoe recipes also on this site. YUMMY!! Thanks!

—kristie

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Jan 09, 2007

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 little old bay seasoning to the bread crumb/corn meal mixture rather than basil, but next time I'll use lemon pepper instead. My husband said it was better than any fish he'd ever eaten!

—Mendi

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Oct 03, 2005

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 pepper, and some cajun. I also added some olive oil at the top of each tilapia as I read from one of the reviews, and it came out great. Thanks a lot for this recipe; I will definitely make it again.

—Ohoud

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Jul 28, 2006

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". And it's MUCH healthier for them. They had it with some homemade fat free tartar sauce. I didn't have cornmeal, and used only Italian bread crumbs. I didn't use the basil either. If I'd had a little lemon, I would have added some lemon juice after I baked it. For those who found this to be bland, tilapia, by nature, is a very mild fish. You'll definitely have to add spices if you want this dish to have some punch. Thank you for this recipe. It's a keeper!

—Kim P from Michigan

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Apr 25, 2007

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 my family can have that fried fish taste without the fat.

—Godsgirl1

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Oct 06, 2008

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 seasoning. I drizzled with a little olive oil and baked for 9 minutes and then broiled for just for a minute or two to crisp the top. It was really quick and flavorful. I served with tartar sauce made with light mayo and malt vinegar.

—happyschmoopies

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Nutrition

Calories
209 kcal
10%

Carbohydrates
18 g
6%

Cholesterol
42 mg
14%

Fat
2.1 g
3%

Fiber
1 g
4%

Protein
27.5 g
55%

Sodium
274 mg
11%

* Percent Daily Values are based on a 2,000 calorie diet.

Nutritional Information

Crunchy Oven Fried Tilapia

Serving Size: 1/4 of a recipe
Servings Per Recipe: 4
Amount Per Serving
Calories: 209
Calories from Fat: 19

% Daily Value *
Total Fat 2.1g 3 %
** Saturated Fat 0.4g 2 %
Cholesterol 42mg 14 %
Sodium 274mg 11 %
Potassium 532mg 15 %
Total Carbohydrates 18g 6 %
Dietary Fiber 1g 4 %
Protein 27.5g 55 %
** Sugars 0.7g
Vitamin A 3 %
Vitamin C 2 %
Calcium 7 %
Iron 14 %
** Thiamin 22 %
Niacin 52 %
** Vitamin B6 27 %
** Magnesium 15 %
** Folate 26 %

* 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.