Crunchy Oven Fried Tilapia Recipe

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Ingredients:

Serving

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

Directions:

Preheat oven to 450 degrees F (230 degrees Celsius).
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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	200.33 Kcal (839 kJ)
Calories from fat	26.92 Kcal
		% Daily Value*
Total Fat	2.99g	5%
Cholesterol	56.69mg	19%
Sodium	283.99mg	12%
Potassium	415.09mg	9%
Total Carbs	16.88g	6%
Sugars	0.65g	3%
Dietary Fiber	1.14g	5%
Protein	26.78g	54%
Iron	1.9mg	10%
Calcium	28.5mg	3%

Amount Per 100 g
Calories	131.34 Kcal (550 kJ)
Calories from fat	17.65 Kcal
		% Daily Value*
Total Fat	1.96g	5%
Cholesterol	37.17mg	19%
Sodium	186.19mg	12%
Potassium	272.15mg	9%
Total Carbs	11.06g	6%
Sugars	0.42g	3%
Dietary Fiber	0.75g	5%
Protein	17.56g	54%
Iron	1.2mg	10%
Calcium	18.7mg	3%

* 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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