Crunchy Oven Fried Tilapia
Description
Oven-fried tilapia baked in the oven with a light cornmeal and basil coating that tastes close to being fried but without all the fat and calories.
Ingredients
•
1/4 cup all-purpose flour
•
1/4 teaspoon salt
•
pepper
•
2 egg whites
•
1 pound tilapia fillets
•
1/4 cup dried bread crumbs
•
1/4 cup cornmeal
•
1/2 teaspoon dried basil, crushed
Directions
1
Preheat the oven to 450 degrees F (230 degrees C). Spray a shallow baking dish with nonstick cooking spray.
2
Combine flour, salt, and pepper in a shallow dish and set aside.
3
Beat egg whites in a separate shallow dish until white and frothy. Combine bread crumbs with cornmeal and basil in another shallow dish.
4
Dip fillets into flour mixture, shaking off any excess, then dip into egg whites, followed by bread crumb mixture.
5
Lay fillets in the prepared baking dish, tucking under any thin ends or edges for even cooking.
6
Bake in the preheated oven until fish flakes easily with a fork, 10 to 15 minutes.