Oven-Fried Fish
Like 3 Dislike 0 Published on 7 Mar 2018
Eating fish as part of a healthy diet can be good for your ❤️. Fish is an excellent source of protein and provides heart-healthy omega-3 fatty acids.
Recipe
Pre-heat oven to 400 degrees Fahrenheit.
2 tsp olive oil
2/3 cup flour
1/2 tsp salt
1/4 tsp white pepper
1/2 tsp paprika
1 egg, large
2 tbsp low-fat milk
1 tbsp dijon mustard
3/4 cup bread crumbs
Dip tilapia fillets in flour mixture, egg mixture and then bread crumb mixture. Place fillets on prepared baking sheet. Drizzle 1 tsp olive oil over each filet. Bake 5-7 minutes. Flip the fillets over. Continue to cook 5-7 minutes.
Nutrition info
Makes 4 servings
Calories 260
Protein 35 g