Ingredients
1 egg (slightly beaten)
salt (optional
1/2 teaspoon)
1/2 teaspoon ground black pepper
1 pound tilapia fillets
fresh or thawed (4 fillets)
1/2 cup bread crumbs
1 tablespoon butter
melted
fresh lime or lemon (sliced
optional)
Steps
Wash hands with soap and water.
Preheat oven to 350 °F.
In a small bowl, add egg, salt (if desired), and pepper and beat together.
Place the bread crumbs in a separate bowl. Dip fish fillets in the egg mixture, then dip in the bread crumbs to coat.
Melt butter in a shallow 9x13 inch baking pan for 1 minute in the oven. Tilt pan to coat with butter.
Arrange fish fillets in the pan.
Bake uncovered for 15 to 20 minutes, until fish flakes easily with a fork. Serve topped with lime or lemon slices (optional).
Nutrition Facts
| Nutrients | Amount |
|---|---|
| Total Calories | 202 |
| Total Fat | 7 g |
| Saturated Fat | 3 g |
| Cholesterol | 101 mg |
| Sodium | 163 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 1 g |
| Total Sugars | 1 g |
| Added Sugars included | 1 g |
| Protein | 25 g |
| Vitamin D | 3 mcg |
| Calcium | 45 mg |
| Iron | 1 mg |
| Potassium | 358 mg |
U.S. Department of Agriculture. MyPlate Kitchen Website. Oven Fried Fish. Recipe source: Eating Smart, Being Active Colorado State University and University of California at Davis. Available at MyPlate.gov/MyPlateKitchen. Access date: 09-05-2024.