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Baked Tilapia

Source: dinnertonight.tamu.edu

Course: Main Course

Yield: 4

Serves:

Ingredients

  • 4 4 oz tilapia filets
  • 1 cup bread crumbs
  • 2 tbsp Parmesan cheese (grated)
  • 2 tsp basil (chopped)
  • 12 tsp salt
  • 14 tsp ground pepper
  • 1 egg
  • 14 cup low-fat buttermilk

Directions

  1. Preheat oven to 400 degrees
  2. Coat the inside of a 9x13 inch baking pan with nonstick spray
  3. In a shallow pan, mix the breadcrumbs, cheese, basil, salt and pepper; set aside.
  4. In another pan, combine the egg and buttermilk. Dip each fish fillet first in the milk mixture, then in the crumb mixture to coat both sides.
  5. Arrange the fillets in one layer in the baking pan. Bake for 15 to 20 minutes or until the fish flakes easily with a fork.

Amount Per Serving (4)

  • Calories: 210
  • Protein: 28
  • Sugar: 1
  • Carbohydrate: 16
  • Fat: 4
  • Cholesterol: 110
  • Sodium: 470
  • Fiber: 0
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