Crispy Oven-Fried Tilapia Recipe

Ingredients

• 0.25 cup all-purpose flour
• 0.25 teaspoon salt
• pepper
• 2 egg whites
• 1 pound tilapia fillets
• 0.25 cup dried bread crumbs
• 0.25 cup cornmeal
• 0.5 teaspoon dried basil, crushed

Instructions

1. Preheat oven to 450 degrees F (230 degrees C). Lightly coat a baking dish with nonstick spray.
2. In a shallow dish, mix flour, salt, and pepper. Set aside for later.
3. In a separate shallow dish, beat egg whites until frothy. In another dish, combine bread crumbs, cornmeal, and basil.
4. Dip each tilapia fillet in the flour mixture, shake off extra, then dip in egg whites, and coat with bread crumb mixture.
5. Place the coated fillets in the prepared baking dish, tucking thin edges for even cooking.
6. Bake in the preheated oven until fish is flaky and cooked through, approximately 10 to 15 minutes.

Nutrition

• Calories: 210 kcal
• Fat Content: 2 g
• Fiber Content: 1 g
• Sugar Content: 1 g
• Sodium Content: 274 mg
• Protein Content: 28 g
• Cholesterol Content: 42 mg
• Carbohydrate Content: 18 g
• Saturated Fat Content: 0 g
• Unsaturated Fat Content: 0 g