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5 from 7 votes

Oven Fried Fish

Oven fried fish recipe that tastes incredible and SO easy to make!! Crispy yet cooked in the oven so it's healthier but tastes fried!
Prep Time10 minutes
Cook Time13 minutes
Total Time23 minutes
Course: Entree, Main Course
Cuisine: American
Keyword: baked, fish, fried, healthy, panko, tilapia
Servings: 6
Author: Justine

Equipment

  • 3 shallow bowls
  • 1 baking sheet

Ingredients

  • 5 fillets tilapia
  • 1 c Panko bread crumbs
  • 3 tbsp parmesan cheese
  • 2 eggs
  • 1/2 c flour
  • 1 tsp garlic powder
  • pinch of salt optional

Instructions

  • Cut your fish fillets in half lengthwise so you have 10 pieces (if you make less than just half this recipe). 
  • Put flour in one bowl or pie plate, whisk eggs with a pinch of salt in a 2nd bowl
  • Mix panko bread crumbs with parmesan cheese and garlic powder in a 3rd shallow bowl. 
  • Dip each piece of fish into flour (both sides), then into egg (both sides), then roll into bread crumb mixture until coated. 
  • Place on cookie sheet with some non stick spray and bake in oven at 400 degrees for about 12-15 min.

Video

Nutrition

Serving: 4oz | Calories: 280kcal | Carbohydrates: 21g | Protein: 34g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 128mg | Sodium: 275mg | Potassium: 509mg | Fiber: 1g | Sugar: 1g | Vitamin A: 105IU | Calcium: 74mg | Iron: 2.4mg