Friday, July 9, 2010

Oven "fried" tilapia

  • 4 Tilapia fillets (mine were about 2.5 oz each...but they should have been 4! The nutrition will be slightly different with bigger fillets)
  • 1 TBSP flour
  • 1TBSP Corn meal
  • 1 tsp seasoning salt
  • pepper to taste
  1. Preheat the oven to 350 and spray a 8x12 baking dish with cooking spray.
  2. Mix the flour, corn meal, salt and pepper in a shallow bowl. Dredge each fillet in in the mixture (both sides), shaking off excess mixture.
  3. Place in baking dish, spray with cooking spray, and bake for 20 minutes or until crispy and flaky.
Makes 4 servings

Nutrition (for small fillets!)
Calories 84
Fat 1g
Cholesterol 41mg
Sodium 62mg
Sodium 61mg
Carbs 3g
Protein 16g

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