Directions:
- Step 1: Preheat oven to 425 degrees F and place baking rack in the upper third of oven. Line baking sheet with foil and lightly grease with oil or cooking spray.
- Step 2: Lay out three shallow bowls or pans. Add the flour, salt and pepper to the first shallow bowl. Stir with a fork to mix. Add the lightly beaten eggs to the second bowl.
- Step 3: Put the cornflakes into a zip-top storage bag, press out most of the air and seal. Crush the flakes coarsely with a rolling pin. Add the lemon pepper and parsley. Pour the mixture into the third shallow bowl.
- Step 4: Rinse tilapia fillets under cold running water and pat dry with paper towels. Lightly dust the fillets with the flour mixture, gently patting off any extra. Dip fillets, one by one, into the beaten eggs, turning over each with a fork or tongs to coat both sides. Then place the fillet into the seasoned crushed cornflakes, turning over and gently pressing the crushed cornflakes into the fish, coating both sides well. Then place each fillet on the lined, greased baking sheet.
- Step 5: Bake in the oven for 15 to 20 minutes. The fish is done when the flesh is opaque and flakes easily with a fork.
- Step 6: To avoid crumbling, use a wide flat spatula to gently remove the fish from the baking sheet. Place immediately on a warm platter or plate. (I put an oven-proof plate on the second rack in my oven for just a few minutes right before the tilapia is done.) Serve with a lemon wedge and tartar or cocktail sauce on the side.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 693.13 Kcal (2902 kJ) | ||
| Calories from fat | 121.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.45g | 21% | |
|---|---|---|---|
| Cholesterol | 144.37mg | 48% | |
| Sodium | 758.47mg | 32% | |
| Potassium | 406.94mg | 9% | |
| Total Carbs | 109.01g | 36% | |
| Sugars | 7.56g | 30% | |
| Dietary Fiber | 4.4g | 18% | |
| Protein | 36.21g | 72% | |
| Vitamin C | 47.2mg | 79% | |
| Iron | 18.3mg | 101% | |
| Calcium | 36.2mg | 4% | |
| Amount Per 100 g | |||
| Calories | 259.63 Kcal (1087 kJ) | ||
| Calories from fat | 45.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.04g | 21% | |
|---|---|---|---|
| Cholesterol | 54.08mg | 48% | |
| Sodium | 284.11mg | 32% | |
| Potassium | 152.43mg | 9% | |
| Total Carbs | 40.83g | 36% | |
| Sugars | 2.83g | 30% | |
| Dietary Fiber | 1.65g | 18% | |
| Protein | 13.56g | 72% | |
| Vitamin C | 17.7mg | 79% | |
| Iron | 6.8mg | 101% | |
| Calcium | 13.6mg | 4% | |
* 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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