CRUNCHY OVEN-BAKED TILAPIA
This baked tilapia is perfectly crunchy. Dip it in the fresh lime mayo for a burst of bright citrus flavor. -Leslie Palmer, Swampscott, Massachusetts
Provided by Taste of Home
Categories Dinner
Time 25m
Yield 4 servings.
Number Of Ingredients 10
Steps:
- Preheat oven to 425°. Place fillets on a baking sheet coated with cooking spray. In a small bowl, mix the mayonnaise, lime juice and zest, salt, onion powder and pepper. Spread mayonnaise mixture over fish. Sprinkle with bread crumbs; spritz with cooking spray., Bake until fish just begins to flake easily with a fork, 15-20 minutes. Sprinkle with cilantro.
Nutrition Facts : Calories 186 calories, Fat 3g fat (1g saturated fat), Cholesterol 84mg cholesterol, Sodium 401mg sodium, Carbohydrate 6g carbohydrate (0 sugars, Fiber 0 fiber), Protein 33g protein. Diabetic Exchanges
CRISPY BAKED TILAPIA RECIPE
Steps:
- Gather the ingredients.
- Preheat the oven to 425 F. Coat a 9 by 13-inch baking dish with cooking spray.
- Toss the leeks, red peppers, garlic, and olive oil together in a bowl.
- Spread it out in an even layer in the baking dish.
- Place the fish fillets on top of the vegetables. Season with salt and pepper.
- Toss the Panko, potato chips, Parmesan cheese, and melted butter together in a bowl.
- Sprinkle the mixture evenly over the fish, pressing down lightly to form a loose crust.
- Bake 15 to 20 minutes, until the fish flakes easily with a fork and the topping is nicely browned.
Nutrition Facts : Calories 524 kcal, Carbohydrate 37 g, Cholesterol 123 mg, Fiber 3 g, Protein 54 g, SaturatedFat 8 g, Sodium 688 mg, Sugar 6 g, Fat 19 g, ServingSize 4 servings, UnsaturatedFat 0 g
CRISPY BREADED TILAPIA
Steps:
- Combine panko, parsley, and salt on a dinner plate. Mix egg and milk together in a bowl.
- Dip fillets into the milk mixture and shake off excess. Lightly dredge in panko mixture.
- Heat oil in a large, nonstick skillet over medium heat. Add fillets and cook until golden brown on 1 side, about 4 minutes. Turn and cook until fillets are no longer translucent in the center and they easily flake with a fork, about 5 minutes more. Serve immediately.
Nutrition Facts : Calories 245.5 calories, Carbohydrate 14.6 g, Cholesterol 87.8 mg, Fat 10.4 g, Fiber 0.1 g, Protein 26.9 g, SaturatedFat 1.4 g, Sodium 1478 mg, Sugar 0.3 g
CRUNCHY OVEN FRIED TILAPIA
Steps:
- Preheat oven to 450 degrees F (230 degrees Celsius).
- 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.
- To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- 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.
Nutrition Facts : Calories 209.5 calories, Carbohydrate 18 g, Cholesterol 41.7 mg, Fat 2.1 g, Fiber 1 g, Protein 27.5 g, SaturatedFat 0.4 g, Sodium 274 mg, Sugar 0.7 g
CRISPY BAKED TILAPIA
This Baked Tilapia is light, fresh, and super healthy! It's a 20-minute dinner that everyone will love. Serve next to rice or quinoa and your favorite roasted or steamed vegetable!
Provided by Ashley Fehr
Categories Main Course
Time 22m
Number Of Ingredients 12
Steps:
- Preheat oven to 425 degrees and line a baking sheet with parchment paper. Brush parchment with oil.
- Pat tilapia dry with paper towel to remove any excess moisture.
- Whisk together milk and egg in a wide shallow dish.
- Combine coating in a large glass dish (big enough so that the dish can lay flat): bread crumbs, flour, Parmesan, seasoning salt, Italian seasoning, salt, garlic powder, paprika and pepper.
- Coat tilapia in milk mixture and press firmly into the coating mixture, coating both sides well. Place on the prepared baking sheet and repeat until all are done.
- Spray the top of the fish with spray oil or non-stick spray.
- Bake at 425 degrees F for 10-12 minutes, until the internal temperature is 145 degrees F and the crust is lightly browned and crispy. You can broil for 1-2 minutes to brown the crust further if desired.
- Serve.
Nutrition Facts : Calories 294 kcal, Carbohydrate 12 g, Protein 37 g, Fat 11 g, SaturatedFat 2 g, TransFat 1 g, Cholesterol 87 mg, Sodium 1099 mg, Fiber 1 g, Sugar 1 g, UnsaturatedFat 9 g, ServingSize 1 serving
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