Parmesan Crusted Oven-baked Tilapia
Preparation Time: 10 mins
Cooking Time: 20 mins
Rating:
FatSecret Members Average Rating
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by member: laneyp
Parmesan Crusted Oven-baked Tilapia
Fish of a different breed.
Ingredients
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.
359 members have added this recipe to their cookbook.
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Reviews
This is delicious, but I think the weight of the tilapia is not right... It only says 6 oz of tilapia for 5 servings. Crisps up nicely, though and is flavorful.
12 Apr 12 by member: tinamarie313
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Provides a crust without the breading
19 Jan 12 by member: GaPudge
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sounds good to me, I will have to try.
10 Aug 11 by member: leamlass
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pretty good liked the breading on it. Tried to bread fish before but hadn't been successful.
18 May 11 by member: MICHELLE1970
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Nutritional Summary:
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There are 182 calories in 1 serving of Parmesan Crusted Oven-baked Tilapia.
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Calorie Breakdown: 13% fat, 58% carbs, 29% prot. |
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Nutrition Facts
Serving Size
per serve
Energy
760 kj
9%
182 kcal
Fat
2.61g
4%
Saturated Fat
0.195g
1%
Trans Fat
0g
Monounsaturated Fat
0.167g
Polyunsaturated Fat
0.134g
Carbohydrates
25.38g
10%
Sugar
0.09g
0%
Fibre
1.6g
Protein
12.49g
25%
Salt
1.79g
30%
Cholesterol
21mg
Potassium
127mg
6%
Calorie Breakdown:
Carbohydrate (58%)
Fat (13%)
Protein (29%)
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*Based on an RDI of 2000 calories
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