Crunchy Oven Fried Tilapia


This oven-fried tilapia tastes so close to being fried without all the fat and calories!

Prep Time:
15 mins
Cook Time:
10 mins
Total Time:
25 mins


  • ¼ cup all-purpose flour

  • ¼ teaspoon salt

  • pepper

  • 2 egg whites

  • 1 pound tilapia fillets

  • ¼ cup dried bread crumbs

  • ¼ cup cornmeal

  • ½ teaspoon dried basil, crushed


  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.

Nutrition Facts (per serving)

210 Calories
2g Fat
18g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 210
% Daily Value *
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 42mg 14%
Sodium 274mg 12%
Total Carbohydrate 18g 7%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 28g
Vitamin C 2mg 8%
Calcium 54mg 4%
Iron 1mg 8%
Potassium 532mg 11%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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