Crispy Oven-Baked Tilapia
Indulge in the delightful, crispy goodness of Oven-Baked Tilapia, a nutritious dish perfect for health-conscious diners. This recipe features tender tilapia fillets embellished with a crunchy, flavorful coating made from cornmeal and seasoned breadcrumbs, complemented by a hint of paprika and dill. Ideal for a satisfying dinner, this high-protein meal can be paired effortlessly with a fresh green salad or steamed vegetables. Quick to prepare and bake, this dish will become a family favorite, all while keeping your points in check.
6
Servings
140
Calories
9
Ingredients
Ingredients
Tilapia fillets or other white fish
1.5 lbs (Rinsed and patted dry)
White cornmeal or yellow cornmeal
1/4 cup (N/A)
Dry breadcrumbs
1/4 cup (Seasoned)
Dried dill
1/2 teaspoon (N/A)
Salt
1/2 teaspoon (N/A)
Black pepper
1/8 teaspoon (N/A)
Paprika
1/2 teaspoon (N/A)
Skim milk
1/3 cup (N/A)
Butter
3 tablespoons (Melted)
Instructions
1
Preheat your oven to 450 degrees Fahrenheit (232 degrees Celsius).
2
In a shallow dish, such as a pie plate, combine the white cornmeal, dry breadcrumbs, dried dill, salt, pepper, and paprika, mixing well.
3
In another shallow dish, pour the skim milk.
4
Take each tilapia fillet and first dip it into the skim milk, allowing any excess to drip off.
5
Then, immediately coat the fillet in the cornmeal and breadcrumb mixture, ensuring an even coating on all sides.
6
Arrange the coated fillets on a baking pan that has been lightly coated with cooking spray.
7
Drizzle the melted butter evenly over the fillets for added flavor and crunch.
8
Bake in the preheated oven for about 10-12 minutes, or until the fish easily flakes apart when tested with a fork. Cooking time may vary slightly depending on the thickness of the fillets.
9
Once baked, remove from the oven and serve hot with your favorite side dishes.
Nutrition Information
4.5g
Fat
10g
Carbs
22.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is the main protein used in this recipe?
The main protein is 1.5 lbs of tilapia fillets or other white fish.
What temperature should I preheat the oven to?
Preheat your oven to 450 degrees Fahrenheit (232 degrees Celsius).
How long does the tilapia need to bake?
Bake for about 10-12 minutes, or until the fish easily flakes with a fork.
How many calories are in one serving?
There are 140 calories per serving.
How much protein is provided per serving?
Each serving contains 22.5g of protein.
What kind of cornmeal can I use?
You can use either white cornmeal or yellow cornmeal.
What type of breadcrumbs are recommended?
The recipe calls for seasoned dry breadcrumbs.
What seasonings are included in the coating?
The coating includes dried dill, salt, black pepper, and paprika.
What liquid is used to help the coating stick to the fish?
Skim milk is used to dip the fillets before coating.
How should the baking pan be prepared?
The baking pan should be lightly coated with cooking spray.
How much butter is used in this recipe?
3 tablespoons of melted butter are drizzled over the fillets.
Can I use a fish other than tilapia?
Yes, you can use any other white fish fillets.
Is this recipe suitable for Weight Watchers?
Yes, it is tagged as a Weight Watchers friendly and healthy recipe.
How many servings does this recipe make?
This recipe makes 6 servings.
What are some recommended side dishes for this tilapia?
It pairs well with a fresh green salad or steamed vegetables.
How should the tilapia be prepared before cooking?
Fillets should be rinsed and patted dry before dipping.
How do I know when the fish is fully cooked?
The fish is done when it easily flakes apart when tested with a fork.
What is the fat content per serving?
The total fat content is 4.5g per serving.
How many carbohydrates are in each serving?
There are 10g of carbohydrates per serving.
How much paprika is used?
The recipe uses 1/2 teaspoon of paprika.
What is the purpose of the melted butter?
The melted butter adds flavor and helps achieve a crunchy texture.
Should I use a deep or shallow dish for the coating?
A shallow dish, such as a pie plate, is recommended for mixing the coating.
What is the amount of dried dill required?
The recipe requires 1/2 teaspoon of dried dill.
What should I do with excess milk on the fillets?
Allow any excess milk to drip off before coating the fillet in the cornmeal mixture.
Does the cooking time vary for different fillets?
Yes, cooking time may vary slightly depending on the thickness of the fish fillets.
Is this recipe considered low-calorie?
Yes, it is tagged as a low-calorie and healthy dish.
How much skim milk is needed?
The recipe calls for 1/3 cup of skim milk.
What is the total amount of salt used?
1/2 teaspoon of salt is used in the seasoning mix.
Is this recipe easy for beginners?
Yes, it is categorized as an easy recipe with quick preparation.
What gives the tilapia its 'oven-fried' texture?
The combination of cornmeal, breadcrumbs, and drizzled butter creates a crispy coating.