This tilapia is oven-fried, yet it tastes just like fried food without all the fat and calories!
| Prep Time: | 15 mins |
| Cook Time: | 10 mins |
| Total Time: | 25 mins |
| Servings: | 4 |
Ingredients
- ¼ cup all-purpose flour
- ¼ teaspoon salt
- pepper
- 2 egg whites
- 1 pound tilapia fillets
- ¼ cup dried bread crumbs
- ¼ cup cornmeal
- ½ teaspoon dried basil, crushed
Instructions
- Preheat the oven to 450 degrees F (230 degrees C). Spray a shallow baking dish with nonstick cooking spray.
- Combine flour, salt, and pepper in a shallow dish and set aside.
- Beat egg whites in a separate shallow dish until white and frothy. Combine bread crumbs with cornmeal and basil in another shallow dish.
- Dip fillets into flour mixture, shaking off any excess, then dip into egg whites, followed by bread crumb mixture.
- Lay fillets in the prepared baking dish, tucking under any thin ends or edges for even cooking.
- Bake in the preheated oven until fish flakes easily with a fork, 10 to 15 minutes.
Nutrition Facts
| Calories | 210 kcal |
| Carbohydrate | 18 g |
| Cholesterol | 42 mg |
| Dietary Fiber | 1 g |
| Protein | 28 g |
| Saturated Fat | 0 g |
| Sodium | 274 mg |
| Sugars | 1 g |
| Fat | 2 g |
| Unsaturated Fat | 0 g |
Reviews
Rave reviews from the family! Followed the recipe and at my son’s suggestion finished the fish in the deep fryer that we fried French fries in.
It’s a great starter recipe, lowfat, and easy but needed a little more flavor. I added a tablespoon of Mrs. Dash and a little salt. I used panko bread crumbs and sprayed the filets with cooking spray before baking. I also placed on parchment paper, as others have mentioned, to keep the breading crisp.
Turned out great! I adjusted the seasonings and soaked the tilapia in a lemon milk marinade. Everybody in the house enjoyed it. No leftovers.
Delicious! The only change I made was using 1 whole egg instead of 2 egg whites. Baked it in the air fryer and it was so crispy!
My husband said it was edible but sadly lacking. I agree. It was too dry and not much flavor. Sad. I was hoping for a healthier alternative to cooking it in a skillet.
Family is not a big fan of oven fried fish.
We did all just as the receipe said. Put them in a 425 oven as said. They never got brown in the oven after 20 minutes. We put them into a pan ,browned them…they were very good. great flavor.
This was a little messy but worth the trouble. I saw the comments about it being bland so I used Italian flavored bread crumbs. The flavor was great. My husband ate four pieces!
Yummy! And fast 🙂 I didn’t use eggs whites (lol it was an accident but tasted good) And I didn’t have basil. Will definitely make it again!
Very good. Added about 1/2 tsp garlic powder, 1/4 tsp cayenne pepper and grated in 1/2 cup of parmesan. One big mistake I made, took the leftover coating and added it to the top of the fish before baking, it made the crust very dry but the fish was perfect and the coating on the bottom was moist.
Great recipes
My family loved it! It was great
guys forget about the cornmeal and bread crumbs, use panko crumbs and add lemon juice to the egg whites to emulsify a bit. AMAZING.
I didn’t have breadcrumbs on hand, so I used crushed croutons instead. I also used a cajun seasoning instead of the basil. I could have used more, though, because the coating was rather bland. This was my first time making fish and it was nice how the oven baking did not make the house smell fishy.
I agree with another reviewer that the coating is bland as written. Lemon pepper and garlic powder might be a good addition. Mine didn’t brown at all either –maybe a spritz of olive oil or non-stick spray before baking would help, or a higher oven temp?
5 stars for me. I substituted several ingredients. Instead of egg whites, I used mayonnaise. Instead of pre-made bread crumbs, I had one piece of bread I toasted well without over toasting and crumbled. Placed in oven with cherry tomatoes. It was really good baked in the oven. I thought I was eating lean fried catfish with nice flavors. I made some tartar sauce.
Like other reviews, i too found it to be a bit bland. i added lemon pepper seasoning which made a big difference. easy to make but more flavor needed.
Pretty simple recipe, just added extra seasonings like other raters. Served with rice pilaf and broccoli, yum!
Good reciepe. It was bland though so next time I will have to add more flavour to it
Made it with Italian bread crumbs because that’s what I had on hand. It was perfect! It was the first time that I baked fish in the oven and had it turn out. My husband loved it!
Made this… turned out poorly but threw it quickly into the deep fryer and boy was it delicious. So yes this also threw the healthy out the window but the taste was worth it.