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

Recipe Summary

prep:
15 mins
cook:
15 mins
total:
30 mins
Servings:
4
Yield:
4 servings
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Ingredients

4
Original recipe yields 4 servings
The ingredient list now reflects the servings specified
Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 450 degrees F (230 degrees Celsius).

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  • 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

210 calories; protein 27.5g 55% DV; carbohydrates 18g 6% DV; fat 2.1g 3% DV; cholesterol 41.7mg 14% DV; sodium 274mg 11% DV. Full Nutrition

Reviews (376)

Read More Reviews

Most helpful positive review

Rating: 4 stars
03/05/2006
As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets in a mix of 1/2 C flour, 1/4 C cornmeal, a few heaping tbs of grated Parm, ample cayenne and hefty dashes of dill, garlic powder, thyme and salt. Placed the fish in a broiler pan which was lined with crumpled foil, then misted the fillets with butter spray (no additional fat) to moisten the coating. Broiled for about 7-8 minutes and the coating browned nicely without drying out the fish. Thanks for a good 'starter' recipe! Read More
(371)

Most helpful critical review

Rating: 3 stars
09/04/2005
This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt two dashes black pepper 1/8t cayenne pepper 1/8t garlic powder plain (as implied) breadcrumbs. After coating I used nonstick spray & drizzled a little olive oil on too. I don't know if it made any difference with baking but when I coat fish (or anything else) if you refrigerate it 30 minutes or more the coating will stay on better (when pan-frying). It still lacked "something." Next time I'll try 1/2t salt 1/4t red pepper a couple dashes black & a little horseradish in with the egg whites. I'll let ya know...:) Read More
(60)
486 Ratings
  • 5 star values: 180
  • 4 star values: 171
  • 3 star values: 72
  • 2 star values: 39
  • 1 star values: 24
Rating: 4 stars
03/04/2006
As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets in a mix of 1/2 C flour, 1/4 C cornmeal, a few heaping tbs of grated Parm, ample cayenne and hefty dashes of dill, garlic powder, thyme and salt. Placed the fish in a broiler pan which was lined with crumpled foil, then misted the fillets with butter spray (no additional fat) to moisten the coating. Broiled for about 7-8 minutes and the coating browned nicely without drying out the fish. Thanks for a good 'starter' recipe! Read More
(371)
Rating: 5 stars
06/19/2007
My husband and I really love this recipe. My favorite part is that it does taste fried and look at the nutrition facts... how can you go wrong? Someone mentioned the parmesan broiled recipe and that's fine but it's also 13 grams of fat versus the 2 you have here. This is the favorite recipe we've found on this site. It's very quick and easy to make although a little messy. It cooks well and is delicious in our book. We made it with the dijon glazed carrots and traditional mashed potatoe recipes also on this site. YUMMY!! Thanks! Read More
(190)
Rating: 4 stars
01/09/2007
I drizzled olive oil on a foil covered pan (for easy clean up) and a little olive oil on top. It was crisy and had a nice crust just like fried fish but without the calories and oil! I added a little old bay seasoning to the bread crumb/corn meal mixture rather than basil but next time I'll use lemon pepper instead. My husband said it was better than any fish he'd ever eaten! Read More
(152)
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Rating: 4 stars
10/03/2005
This is a very good recipe; it's really crunchy and healthy at the same time. I added a little bit more spices and herbs to the breadcrumbs mixture; little bit more oregano basil salt black pepper and some cajun. I also added some olive oil at the top of each tilapia as I read from one of the reviews and it came out great. Thanks a lot for this recipe; I will definitely make it again. Read More
(79)
Rating: 3 stars
09/04/2005
This is a surprisingly fried-looking & crunchy fish. Here's what I did: 1/4t salt two dashes black pepper 1/8t cayenne pepper 1/8t garlic powder plain (as implied) breadcrumbs. After coating I used nonstick spray & drizzled a little olive oil on too. I don't know if it made any difference with baking but when I coat fish (or anything else) if you refrigerate it 30 minutes or more the coating will stay on better (when pan-frying). It still lacked "something." Next time I'll try 1/2t salt 1/4t red pepper a couple dashes black & a little horseradish in with the egg whites. I'll let ya know...:) Read More
(60)
Rating: 5 stars
07/28/2006
My family loved this! My kids and husband are not seafood fans by any means. Tuna and frozen fish sticks is about as far as they go. But my kids said this recipe "tastes like fish sticks". And it's MUCH healthier for them. They had it with some homemade fat free tartar sauce. I didn't have cornmeal and used only Italian bread crumbs. I didn't use the basil either. If I'd had a little lemon I would have added some lemon juice after I baked it. For those who found this to be bland tilapia by nature is a very mild fish. You'll definitely have to add spices if you want this dish to have some punch. Thank you for this recipe. It's a keeper! Read More
(60)
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Rating: 3 stars
10/06/2008
This recipe was good - but for our taste I definitely had to add some additional seasoning to the breading. In addition to the basil I added garlic powder onion powder and ALOT of old bay seasoning. I drizzled with a little olive oil and baked for 9 minutes and then broiled for just for a minute or two to crisp the top. It was really quick and flavorful. I served with tartar sauce made with light mayo and malt vinegar. Read More
(39)
Rating: 5 stars
04/26/2007
WOW. This was (is) really good. (I'm eating it now.) On two filets I used Lawrys Season Salt and the other two I used Nature Seasonings Season Blend. Both are very good and I'm excited that my family can have that fried fish taste without the fat. Read More
(36)
Rating: 4 stars
06/10/2007
yes very good starter recipe i added cayenne and parm and fresh garlic served w lemon wedges and was off the hook Read More
(26)