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
182 kcal
Protein
12.49g
Fat
2.61g
Saturated Fat
0.195g
Trans Fat
0g
Polyunsaturated Fat
0.134g
Monounsaturated Fat
0.167g
Cholesterol
21mg
Carbohydrates
25.38g
Sugar
0.09g
Fibre
1.6g
Sodium
715mg
Potassium
127mg
Calorie Breakdown:
Carbohydrate (58%)
Fat (13%)
Protein (29%)
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*Based on an RDI of 2000 calories
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