Crunch Oven Fried Tilapia Recipe

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Ingredients

Count

Nutrition

801

Calories

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Ingredients:

Serving

1/4 tsp of salt
1/4 cup of all-purpose flour
1 pepper
2 egg whites
1 lb tilapia fillets
1/4 cup cornmeal
1/4 cup dried bread crumbs
1/2 tsp dried basil, crushed

Directions:

Begin by pre-heating the oven to 450° Fahrenheit / 230° Celsius.
Stir flour, salt and pepper together in a dish or plate.
Separate the egg whites from the egg yolks and place the egg whites in a bowl. Egg yolks are not used in this recipe.
Beat the egg whites until they are white and foamy.
Place the dried bread crumbs in another bowl and add cornmeal and basil. Stir the ingredients gently until blended.
Bread the Tilapia fillets by first dipping them into the flour mix. Shake of any surplus flour mix and proceed by dipping the Tilapia fillets in the egg whites. The third step is to dip the Tilapia fillets in the bread crumb mixture and cover them entirely with the mix.
Use non-stick cooking spray to cover the bottom of a shallow baking dish.
Place the Tilapia fillets in the baking dish and bake them in the oven during 10-15 minutes. The Crunchy Oven Fried Tilapia fillets are ready when you can easily flake the fish using a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	801.31 Kcal (3355 kJ)
Calories from fat	107.7 Kcal
		% Daily Value*
Total Fat	11.97g	18%
Cholesterol	226.75mg	76%
Sodium	1135.96mg	47%
Potassium	1660.37mg	35%
Total Carbs	67.5g	23%
Sugars	2.59g	10%
Dietary Fiber	4.56g	18%
Protein	107.12g	214%
Iron	7.4mg	41%
Calcium	114.1mg	11%

Amount Per 100 g
Calories	131.34 Kcal (550 kJ)
Calories from fat	17.65 Kcal
		% Daily Value*
Total Fat	1.96g	18%
Cholesterol	37.17mg	76%
Sodium	186.19mg	47%
Potassium	272.15mg	35%
Total Carbs	11.06g	23%
Sugars	0.42g	10%
Dietary Fiber	0.75g	18%
Protein	17.56g	214%
Iron	1.2mg	41%
Calcium	18.7mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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