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.
Nutrition Facts
| 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.
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