Simple Oven-Fried Tilapia

By Diana Rattray

Updated 07/29/19

Fish fillets
Breaded fish fillets.

Philippe Desnerck/Getty Images
  • Total: 30 mins
  • Prep: 15 mins
  • Cook: 15 mins
  • Yield: 1 to 1 1/2 pounds (4 servings)
Nutritional Guidelines (per serving)
497 Calories
19g Fat
60g Carbs
23g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
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Nutrition Facts
Servings: 1 to 1 1/2 pounds (4 servings)
Amount per serving
Calories 497
% Daily Value*
Total Fat 19g 24%
Saturated Fat 6g 29%
Cholesterol 234mg 78%
Sodium 646mg 28%
Total Carbohydrate 60g 22%
Dietary Fiber 12g 43%
Protein 23g
Calcium 170mg 13%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

These tilapia fillets are flavored and seasoned with a cornmeal and breadcrumb coating, then they're baked to perfection. Baking the coated fish makes them taste almost as if they're fried, but with less fat and fewer calories. 

Serve these fish fillets with tartar sauce or a homemade remoulade sauce.

Ingredients

  • 1 to 1 1/2 pounds tilapia fillets
  • 2/3 cup all-purpose flour
  • 3/4 cup plain bread crumbs
  • 1/4 cup cornmeal
  • 1/2 teaspoon Creole seasoning
  • 1/2 teaspoon salt
  • 1 teaspoon dried parsley flakes
  • 1/2 teaspoon dried thyme
  • 2 large eggs
  • 2 tablespoons milk or light cream
  • 2 to 3 tablespoons melted butter (optional)

Steps to Make It

  1. Heat the oven to 400 F/200 C/Gas 6.

  2. Rinse tilapia fillets with cold water and pat dry.

  3. Put the flour in a shallow bowl or plate.

  4. In another shallow bowl or pie plate, combine breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme.

  5. In another shallow bowl or pie plate, whisk eggs with cream or milk.

  6. Dip fillets into the flour, then into the egg mixture, and then dip them in the seasoned crumb mixture to coat.

  7. Place the coated tilapia fillets on a baking sheet sprayed with nonstick cooking spray (butter-flavored or olive oil). If desired, drizzle each fillet with a small amount of the butter.

  8. Bake the fish in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a fork.

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