Dinner

crisp oven-fried tilapia is for Dinner.

crisp oven-fried tilapia takes several minutes to prepare.

crisp oven-fried tilapia takes several minutes to cook.

crisp oven-fried tilapia makes 4 servings.

The ingredients for crisp oven-fried tilapia are:

*Tilapia, 16 oz (remove)
Egg substitute, liquid (Egg Beaters), .5 cup (remove)
Parsley, 3 tbsp (remove)
creole seasoning, 2 tsp (remove)
Kashi Go Lean Cereal, 1.5 cup (1 serving) (remove)

Here is how you make crisp oven-fried tilapia:

heat oven to 425 f. combine egg substitute and 1 tsp creole seasonings, set aside. in a plate combine bran flakes(pulse in a food processor to the consistency of bread crumbs) parsley and the rest of seasonings plus salt and black pepper if desired. dip each fish filet in egg substitute, turning to coat evenly. place filets in crumbs mixture turning to coat evenly. coat brolier pan with olive oil cooking spray. bake 15 min. or until fish flakes easily with fork and is golden brown. makes 4 servings.Number of Servings: 4Recipe submitted by SparkPeople user DANUTA28.

The nutritional information for crisp oven-fried tilapia is:

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 182.8

• Total Fat: 3.3 g
• Cholesterol: 46.0 mg
• Sodium: 716.7 mg
• Total Carbs: 11.6 g
• Dietary Fiber: 3.8 g
• Protein: 30.8 g