Oven-Fried Tilapia Fillets
With a simple mayonnaise, Dijon, and Parmesan breadcrumb coating, this 30-minute recipe is perfect for weeknight meals!
Ingredients
- nonstick cooking spray
- 4 tilapia fillets, about 1 1/2 to 2 pounds
- salt and freshly ground black pepper
- 1 large egg, or two egg whites
- 1 tablespoon water
- 2 tablespoons mayonnaise
- 2 teaspoons Creole mustard or a spicy Dijon mustard
- 1 1/2 cups bread crumbs, Parmesan seasoned
- 1 teaspoon paprika
Instructions
- Heat oven to 400 F.
- Line a baking sheet with nonstick foil and spray it with nonstick cooking spray.
- In a bowl, combine the egg, water, mayonnaise, and Creole or Dijon mustard; whisk to blend.
- In a wide, shallow bowl, combine the bread crumbs with the paprika; stir to blend thoroughly.
- Dip the tilapia fillets in the egg mixture to coat and then in the bread crumb mixture, turning to coat both sides.
- Arrange the coated fillets on the prepared baking sheet. Spray the fillets lightly with more nonstick cooking spray.
- Bake the tilapia fillets for about 10 minutes; turn and continue baking for 8 to 10 minutes longer, or until fish is cooked through. The time depends on thickness of the fillets. The fish will be opaque and will flake easily with a fork when done.
- With a spatula, gently remove the fillets to a serving platter or individual plates.
Nutrition
Calories: 390kcalCarbohydrates: 30gProtein: 41gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 5gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 134mgSodium: 448mgPotassium: 623mgFiber: 2gSugar: 3gVitamin A: 318IUVitamin C: 0.01mgCalcium: 100mgIron: 3mg
Disclaimer:
Our nutritional information is based on a third-party application that analyzes the ingredients list to determine the values. The information is meant to be helpful, but should be considered an estimate. Values may differ depending on measurements, brands, serving variations, and database availability.
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