Crunchy Baked Tilapia

    Crunchy Baked Tilapia


    410 people made this

    About this recipe: This is a healthier version of deep-fried fish. Tilapia fillets are coated in seasoned breadcrumbs and baked until crunchy. Enjoy with a side salad.

    Serves: 4 

    • 4 tablespoons plain flour
    • 1/4 teaspoon salt
    • pepper
    • 2 egg whites
    • 450g tilapia fish fillets
    • 4 tablespoons dried breadcrumbs
    • 4 tablespoons dry polenta or cornmeal
    • 1/2 teaspoon dried basil, crushed

    Prep:15min  ›  Cook:15min  ›  Ready in:30min 

    1. Preheat oven to 230 C / Gas 8. Sieve flour, salt and pepper together in a shallow dish and set aside.
    2. In a bowl, beat egg whites until light and frothy. In another bowl, combine breadcrumbs with polenta and basil.
    3. Dip each fish fillet in flour, shaking off any excess, then into egg whites and then into breadcrumb mixture.
    4. Spray a shallow baking dish with cooking oil. 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.

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