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oven fried fish
Oven Fried Fish (Oven Fried Tilapia)
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 
Course: Main Course
Cuisine: American
Servings: 4 servings
Calories: 449 kcal
Author: DishingDelish.com
Ingredients
  • 4 large tilapia filets
  • 1 cup gluten free all purpose flour
  • 1 cup gluten free breadcrumbs
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 2 large eggs
  • 1/4 cup water
  • Cooking oil spray
Instructions
  1. Preheat oven to 450F. Grease a baking sheet and set aside.

  2. Set out 3 bowls. In one, whisk together eggs and water. In another, add breadcrumbs. In the third, add whisk together flour and seasoning.

  3. Take a tilapia filet and dip it into the egg mixture, then coat in flour. Shake to remove excess, then dip into the egg mixture again and finally coat with breadcrumbs. Shake to remove excess again and place onto baking sheet. Repeat with remaining filets.

  4. Lightly coat the fish with the cooking spray, making sure not to leave dry breading. Bake for 10 minutes, or until fish is cooked through and coating is golden brown.

Nutrition Facts
Oven Fried Fish (Oven Fried Tilapia)
Amount Per Serving
Calories 449 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 3g19%
Cholesterol 190mg63%
Sodium 425mg18%
Potassium 575mg16%
Carbohydrates 42g14%
Fiber 4g17%
Sugar 1g1%
Protein 43g86%
Vitamin A 435IU9%
Calcium 53mg5%
Iron 2.7mg15%
* Percent Daily Values are based on a 2000 calorie diet.