|Nutrition Facts (per serving)|
|Amount per serving|
|% Daily Value*|
|Total Fat 19g||24%|
|Saturated Fat 6g||29%|
|Total Carbohydrate 60g||22%|
|Dietary Fiber 12g||43%|
|*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.|
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.
"One of my absolute favorite Tilapia recipes. A great weeknight option to serve with a green salad. Just remember that cooking fish can be tricky, and overcooking it makes it very tough. I recommend following the timing mentioned in the recipe. If not done by then, give it another 2-3 more minutes and keep checking it." —Tara Omidvar
- 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
- Cooking spray (butter-flavored or olive oil), for the baking sheet
- 2 to 3 tablespoons melted butter (optional)
Gather the ingredients.
Rinse tilapia fillets with cold water and pat dry. Heat the oven to 400 F/200 C/Gas 6.
Put the flour in a shallow bowl or plate.
In another shallow bowl or pie plate, combine breadcrumbs, cornmeal, Creole seasoning, salt, parsley, and thyme.
In another shallow bowl or pie plate, whisk eggs with cream or milk.
Dip fillets into the flour, then into the egg mixture, and then dip them in the seasoned crumb mixture to coat.
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.
Bake the fish in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a fork.