Category Archives: Fish

Crunchy Oven Fried Tilapia

Ingredients 1/4 cup all-purpose flour 
1/4 teaspoon salt  
2 egg whites
1 pound tilapia fillets
1/4 cup dried bread crumbs
1/4 cup cornmeal
1/2 teaspoon dried basil, crushedDirections
1. Preheat oven to 450 degrees F (230 degrees Celsius)
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.
3. To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture
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.

I’ve made this dish before, but with a different twist. Added bits of Parmesan cheese on top of the fillets prior to baking.

Prep time: 15 minutes
Cook time: 15 minutes
Ready in: 30 minutes

Credit courtesy of: All Recipes.comI’m a huge fan of fish, though I don’t eat it as much as I probably should. It’s very good for you but you have to be delicate with it when preparing it – which is something I’ve been avoiding lately. It seems to be easier to go through a drive-thru than prepare a meal at home – but in the long run you’ll feel better and save money.