Directions:
- Preheat the oven to 400 degrees. Put the fresh bread crumbs on a cookie sheet and place them in the oven until they are toasted (3-5 minutes). Take them out and set them aside to cool.
- Turn the oven up to 425 degrees.
- Cut the tilapia into slices about one inch thick. (I cut mine on the short side because my kids are small and like small nuggets.).
- Put the tilapia in a bowl and add the milk. Stir well.
- In a large ziploc type bag add the toasted bread crumbs, cornmeal, and pepper.
- Using a slotted spoon, remove the fish from the milk and put the pieces into the bag. Seal it and then shake it up so all the pieces are coated.
- Spray a cookie sheet with cooking spray.
- Place the nuggets on the baking sheet. Sprinkle the tops with salt.
- Bake until the fish flakes easily with a fork, 15-25 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 277.29 Kcal (1161 kJ) | ||
| Calories from fat | 38.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.28g | 7% | |
|---|---|---|---|
| Cholesterol | 73.12mg | 24% | |
| Sodium | 183.87mg | 8% | |
| Potassium | 562.45mg | 12% | |
| Total Carbs | 27.51g | 9% | |
| Sugars | 2.67g | 11% | |
| Dietary Fiber | 2.19g | 9% | |
| Protein | 32.7g | 65% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 2.6mg | 15% | |
| Calcium | 96.5mg | 10% | |
| Amount Per 100 g | |||
| Calories | 113.79 Kcal (476 kJ) | ||
| Calories from fat | 15.79 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.75g | 7% | |
|---|---|---|---|
| Cholesterol | 30mg | 24% | |
| Sodium | 75.45mg | 8% | |
| Potassium | 230.81mg | 12% | |
| Total Carbs | 11.29g | 9% | |
| Sugars | 1.09g | 11% | |
| Dietary Fiber | 0.9g | 9% | |
| Protein | 13.42g | 65% | |
| Vitamin C | 0.1mg | 1% | |
| Iron | 1.1mg | 15% | |
| Calcium | 39.6mg | 10% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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