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
HONEY SOY TILAPIA
Steps:
- Mix the honey, soy sauce, balsamic vinegar, and garlic together in a bowl. Place the tilapia fillets in the mixture; allow to marinate in refrigerator at least 30 minutes.
- Preheat an oven to 350 degrees F (175 degrees C). Spray a baking dish with cooking spray.
- Remove tilapia from marinade, and discard the marinade. Place fillets into the prepared baking sheet, and sprinkle the black pepper over the fish.
- Bake in the preheated oven until the fish flakes easily with a fork, 15 to 20 minutes.
Nutrition Facts : Calories 217.7 calories, Carbohydrate 33.3 g, Cholesterol 31 mg, Fat 1.4 g, Fiber 0.6 g, Protein 19.4 g, SaturatedFat 0.3 g, Sodium 1398.7 mg, Sugar 29.6 g
GINGER GLAZED TILAPIA
Categories Fish Braise Quick & Easy Low Sodium Wheat/Gluten-Free Healthy
Yield 4 servings
Number Of Ingredients 9
Steps:
- 1. In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate. 2. Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm. 3. Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediatel
OVEN FRIED TILAPIA WITH GINGER SOY GLAZE
Steps:
- Preheat the oven and cookie sheet at 425. While the oven preheats, rinse the tilapia fillets under cold water and dry with paper towel. Set aside. Now take the whole wheat bread and tear into small pieces. Place bread into a food processor and pulse about 10 -15 times to make fresh bread crumbs. Empty bread crumbs onto a plate. In a 1 gallon zip lock bag combine the flour and salt. Put the egg substitute into a flat bowl. Now take the fillets and place them into the flour and shake to coat evenly. Once the fillets are coated, shake off excess flour and place into fillets into the egg wash (one by one). Once both sides of the fillet are covered with egg place into bread crumbs and coat evenly, set aside on a clean plate. Repeat with the other fillets. Once all the fillets are breaded take the cookie sheet out of the oven and add 3 tablespoons of Canola oil tilt the cookie sheet to coat well. Add the fish to the cookie sheet and place fish back into the oven. You will cook the fish for approximately 10 minutes (depending on the thickeness)flipping the fish 1/2 way during the cooking time. While the fish is cooking combine the soy sauce, ginger and brown sugar in a small sauce pan. Bring the mixture to a boil, then reduce to a simmer for about 5 minutes. The mixture should thicken slightly (resembling a loose syrup). Remove from heat. Take out the fish and place on a platter. Do not cover the fish as the crust will get soggie. Drizzle the Ginger Soy glaze on top of fish and garnish with the sliced scallions.
CRUNCHY OVEN FRIED TILAPIA
Make and share this Crunchy Oven Fried Tilapia recipe from Food.com.
Provided by peas321
Categories < 30 Mins
Time 25m
Yield 8 serving(s)
Number Of Ingredients 9
Steps:
- Preheat oven to 450 degrees.
- 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 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 for 10-15 minutes, or until fish flakes easily with fork.
Nutrition Facts : Calories 154.8, Fat 2.3, SaturatedFat 0.7, Cholesterol 56.8, Sodium 171.5, Carbohydrate 8.4, Fiber 0.6, Sugar 0.3, Protein 24.9
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