Tempo de Preparação: 15 mins
Tempo de Cozedura: 15 mins
Tipo de refeição :
Pratos Principais
Avaliação :
Avaliação Média dos Membros da FatSecret
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This fish tastes so close to being fried without all the fat and calories.
Ingredientes
Instruções
- Pre-heat oven to 450° F (230° C).
- Sift or stir flour, salt and pepper together in a shallow dish, and set aside.
- In a bowl, beat egg whites until white and frothy.
- In another bowl, combine bread crumbs with cornmeal and basil.
- To bread the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
- Spray a shallow baking dish with non-stick cooking spray.
- Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
- Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.
524 membros adicionaram esta receita ao seu livro de receitas.
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![](https://m.ftscrt.com/static/images/box/membersicon.gif) Revisões
Try telapia fish with lime juice garlic and cumine and green chilli as seasoning its sooooooooo yummy
27 out 13 por membro: burry85
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I tweaked this but removing the flour and just doing a light coating of Italian seasoned bread crumbs. Very good.
21 abr 12 por membro: 7Grandkids
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Tried it, tweaked it just a tad with spices. Turned out great
14 abr 11 por membro: veedub3
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Very hard and lacked flavor. Next time I will salt and pepper the fish first and then continue with the rest of the recipe. Should work out better. I will cut the amount of corn meal also.
03 abr 11 por membro: chriscole11
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I made reciped as directed. My family loved it. It was full of flavor and very filling.
28 fev 11 por membro: abbynormal42
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cornmeal was a little gritty in texture. Overall tasty.
24 jan 11 por membro: Mattsmom413
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For my diet,,, i take out all carb ingredients, flour, cornmeal, and bread crumbs and replace with 2 crushed soda or WW thin crackers and 1 TB parmesean cheese.
23 jan 11 por membro: Wanda Jo
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Resumo Nutricional:
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Existem 273 calorias em 1 dose de Crunchy Oven Fried Tilapia.
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![](https://m.ftscrt.com/static/images/icons/myfs_box_blue.gif) |
Repartição das Calorias: 13% líp, 46% carbs , 41% prot. |
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Factos Nutricionais
Quantidade
por dose
Energia
1141 kj
14%
273 kcal
Lípidos
4,07g
6%
Lípidos Saturados
1,38g
7%
Lípidos Trans
0g
Lípidos Monoinsaturados
0,68g
Lípidos Poliinsaturados
0,812g
Carboidratos
31,42g
12%
Açúcar
1,23g
1%
Fibras
3,4g
Proteínas
28,29g
57%
Sal
0,96g
16%
Colesterol
60mg
Potássio
151mg
8%
Repartição das Calorias:
Carboidratos (46%)
Lípidos (13%)
Proteínas (41%)
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*Baseado num IDR de 2000 calorias
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