Crunchy Oven Fried Tilapia
This fish tastes so close to being fried without all the fat and calories.
16 oz tilapia fillets
1/4 cup all purpose flour
2 large egg whites
1/2 tsp ground dried basil, crushed
1/2 tsp black pepper
1/4 tsp salt
1/4 cup dried bread crumbs
4 oz cornmeal
Pre-heat oven to 450° F (230° C).
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.
Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
in 1 serving of Crunchy Oven Fried Tilapia.
, 46% carbs, 41% protein.
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