Crunchy Oven Fried Tilapia

This fish tastes so close to being fried without all the fat and calories!

Step: 1

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

Step: 2

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.

Step: 3

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Step: 4

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.

Per Serving: 210 calories; protein 27.5g; carbohydrates 18g; fat 2.1g; cholesterol 41.7mg; sodium 274mg.

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