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Oven Fried Tilapia Recipe
|For seasoning mix|
|Sweet paprika||3⁄4 Teaspoon|
|Onion powder||3⁄4 Teaspoon|
|Dry mustard||3⁄4 Teaspoon|
|Garlic powder||1⁄2 Teaspoon|
|White pepper||1⁄2 Teaspoon|
|Ground cumin||1⁄2 Teaspoon|
|Dried sweet basil||1⁄2 Teaspoon|
|Dried oregano leaves||1⁄2 Teaspoon|
|Black pepper||1⁄4 Teaspoon|
|Dried thyme leaves||1⁄4 Teaspoon|
|Tilapia fillets||20 Ounce (4 Fresh Fillets, 4 To 5 Ounce Each)|
|Toasted bread crumbs||1⁄2 Cup (8 tbs)|
|Finely chopped fresh parsley||2 Tablespoon|
|Finely sliced green onions||3 Tablespoon|
|Olive oil||1 Tablespoon|
Serving size: Complete recipe
Calories 768 Calories from Fat 272
% Daily Value*
Total Fat 29 g45.3%
Saturated Fat 7.3 g36.3%
Trans Fat 0 g
Cholesterol 200 mg
Sodium 2453.2 mg102.2%
Total Carbohydrates 27 g9.1%
Dietary Fiber 7.6 g30.4%
Sugars 4.3 g
Protein 106 g211.7%
Vitamin A 95.7% Vitamin C 117.7%
Calcium 26.8% Iron 48.1%
*Based on a 2000 Calorie diet
Sprinkle all surfaces of the fish evenly with 4 teaspoons of the seasoning mix.
Preheat the oven to 450°.
Combine the bread crumbs, parsley, green onions, and remaining seasoning mix in a bowl.
Add the oil and mix it in with your fingers until the crumbs are moist.
Place the fish fillets, one at a time, in the bowl of bread crumb mixture and press down gently on each side.
Shake off any excess crumbs.
Place the seasoned fish on a nonstick baking sheet, presentation side up, and cook 6 minutes.
Turn the fish over and cook 4 minutes.
Turn the fillets again and cook until done, about 4 minutes more.