Crunchy Oven Fried Tilapia

Name: Crunchy Oven Fried Tilapia
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Global
Ingredients: 59 milliliters dried bread crumbs; 59 milliliters cornmeal; 1 teaspoons dried basil, crushed; 2 egg whites; 59 milliliters all-purpose flour; 4 servings pepper; 0 teaspoons salt; 454 grams tilapia fillets

Crunchy Oven Fried Tilapia might be just the main course you are searching for. This dairy free and pescatarian recipe serves 4. One serving contains 210 calories, 27g of protein, and 3g of fat. If you have egg whites, salt, pepper, and a few other ingredients on hand, you can make it. To use up the flour you could follow this main course with the Apple Tart with Caramel Sauce as a dessert. From preparation to the plate, this recipe takes around 30 minutes. Crunchy Oven Fried Tilapia, Oven-Fried Tilapia with Cheesy Polenta, and Oven-Fried Tilapia with Basil-Lemon Butter are very similar to this recipe.

Instructions

Preheat oven to 450 degrees F (230 degrees Celsius).

Equipment you will use

Oven

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.

Ingredients you will need

Breadcrumbs

Egg Whites

Cornmeal

Pepper

Basil

All Purpose Flour

Salt

Equipment you will use

Bowl

To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.

Ingredients you will need

Egg Whites

Bread

All Purpose Flour

Dip

Spray a shallow baking dish with non-stick cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Baking Pan

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.

Ingredients you will need

Fish

Equipment you will use

Oven

Equipment

Oven

Bowl

Baking Pan

Ingredients

Servings:

59milliliters

dried bread crumbs 59milliliters

cornmeal 1teaspoons

dried basil, crushed 2

egg whites 59milliliters

all-purpose flour 4servings

pepper 0teaspoons

salt 454grams

tilapia fillets

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapia works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Alsace Willm Pinot Gris Reserve with a 4.4 out of 5 star rating seems like a good match. It costs about 16 dollars per bottle.