Go Back
Print
Recipe Image
Nutrition Label
–
+
servings
Print Recipe
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 Time
10
mins
Cook Time
13
mins
Total Time
23
mins
Course:
Entree, Main Course
Cuisine:
American
Keyword:
baked, fish, fried, healthy, panko, tilapia
Servings:
6
Calories:
280
kcal
Author:
The Typical Mom
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 bowl
Mix panko bread crumbs with parmesan cheese and garlic powder in 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:
4
oz
|
Calories:
280
kcal
|
Carbohydrates:
21
g
|
Protein:
34
g
|
Fat:
5
g
|
Saturated Fat:
2
g
|
Cholesterol:
128
mg
|
Sodium:
275
mg
|
Potassium:
509
mg
|
Fiber:
1
g
|
Sugar:
1
g
|
Vitamin A:
105
IU
|
Calcium:
74
mg
|
Iron:
2.4
mg