Förberedelsetid: 15 min
Tillagningstid: 15 min
Typ av måltid:
varmrätter
Betyg:
Medelbetyg av FatSecrets medlemmar
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This fish tastes so close to being fried without all the fat and calories.
Ingredienser
Anvisningar
- Pre-heat oven to 450° F (230° C).
- 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.
- To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- Spray a shallow baking dish with non-stick cooking spray.
- 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.
- Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
524 medlemmar har lagt till detta recept till sin kokbok.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Recensioner
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Try telapia fish with lime juice garlic and cumine and green chilli as seasoning its sooooooooo yummy
27 okt 13 av medlem: burry85
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I tweaked this but removing the flour and just doing a light coating of Italian seasoned bread crumbs. Very good.
21 apr 12 av medlem: 7Grandkids
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Tried it, tweaked it just a tad with spices. Turned out great
14 apr 11 av medlem: veedub3
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Very hard and lacked flavor. Next time I will salt and pepper the fish first and then continue with the rest of the recipe. Should work out better. I will cut the amount of corn meal also.
03 apr 11 av medlem: chriscole11
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I made reciped as directed. My family loved it. It was full of flavor and very filling.
28 feb 11 av medlem: abbynormal42
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cornmeal was a little gritty in texture. Overall tasty.
24 jan 11 av medlem: Mattsmom413
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For my diet,,, i take out all carb ingredients, flour, cornmeal, and bread crumbs and replace with 2 crushed soda or WW thin crackers and 1 TB parmesean cheese.
23 jan 11 av medlem: Wanda Jo
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Senaste recept
Hälsosamt, lite sött och gott.
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Lämna ett recept
Näringsmässigt sammandrag:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Det finns 273 kalorier i en portion av Crunchy Oven Fried Tilapia.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Kalorifördelning: 13% fett, 46% kolh., 41% prot. |
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Näringsvärden
Portions storlek
per portion
Energi
1141 kJ
14%
273 kcal
Fett
4,07g
6%
Mättat fett
1,38g
7%
Transfett
0g
Enkelomättat fett
0,68g
Fleromättat fett
0,812g
Kolhydrater
31,42g
12%
Socker
1,23g
1%
Fiber
3,4g
Protein
28,29g
57%
Salt
0,96g
16%
Kolestrol
60mg
Kalium
151mg
8%
Kalorifördelning:
Kolhydrater (46%)
Fett (13%)
Protein (41%)
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* Baserat på en RDI av 2000 kalorier
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