This oven-fried tilapia tastes so close to being fried without all the fat and calories!
Ingredients
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- pepper
- 2 egg whites
- 1 pound tilapia fillets
- ¼ cup dried bread crumbs
- ¼ cup cornmeal
- ½ teaspoon dried basil, crushed
Directions
Step 1
Preheat the oven to 450 degrees F (230 degrees C). Spray a shallow baking dish with nonstick cooking spray.
Step 2
Combine flour, salt, and pepper in a shallow dish and set aside.
Step 3
Beat egg whites in a separate shallow dish until white and frothy. Combine bread crumbs with cornmeal and basil in another shallow dish.
Step 4
Dip fillets into flour mixture, shaking off any excess, then dip into egg whites, followed by bread crumb mixture.
Step 5
Lay fillets in the prepared baking dish, tucking under any thin ends or edges for even cooking.
Step 6
Bake in the preheated oven until fish flakes easily with a fork, 10 to 15 minutes.
Nutrition Facts (per serving)
Nutrition Facts | |
---|---|
Servings Per Recipe 4 | |
Calories 210 | |
% Daily Value * | |
Total Fat2g | 3% |
Saturated Fat0g | 2% |
Cholesterol42mg | 14% |
Sodium274mg | 12% |
Total Carbohydrate18g | 7% |
Dietary Fiber1g | 4% |
Total Sugars1g | |
Protein28g | |
Vitamin C2mg | 8% |
Calcium54mg | 4% |
Iron1mg | 8% |
Potassium532mg | 11% |
*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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source by allrecipe
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