Crunchy Crumbed Tilapia

    30 minutes

    This tastes just like fried fish but without all the fat. Tilapia (or other white fish) fillets are crumbed with polenta and baked until crisp.

    418 people made this

    Serves: 4 

    • 1/4 cup (30g) plain flour
    • 1/4 teaspoon salt
    • 1 dash pepper
    • 2 egg whites
    • 450g tilapia fillets
    • 1/4 cup dried bread crumbs
    • 1/4 cup polenta
    • 1/2 teaspoon dried basil, crushed

    Preparation:15min  ›  Cook:15min  ›  Ready in:30min 

    1. Preheat oven to 230 degrees Celsius.
    2. 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 polenta and basil.
    3. To coat the fillets, dip first into flour, shaking off any excess, then into egg whites, then into bread crumb mixture.
    4. 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.

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    Reviews in English (367)


    As written, the coating seemed bland, so I tweaked it some (ok.. a lot, but the original recipe is still a great concept). After briefly soaking the fish in lemon-water, I dredged the fillets in a mix of 1/2 C flour, 1/4 C cornmeal, a few heaping tbs of grated Parm, ample cayenne and hefty dashes of dill, garlic powder, thyme and salt. Placed the fish in a broiler pan which was lined with crumpled foil, then misted the fillets with butter spray (no additional fat) to moisten the coating. Broiled for about 7-8 minutes and the coating browned nicely without drying out the fish. Thanks for a good 'starter' recipe!  -  04 Mar 2006  (Review from Allrecipes USA and Canada)


    My husband and I really love this recipe. My favorite part is that it does taste fried and look at the nutrition facts... how can you go wrong? Someone mentioned the parmesan broiled recipe and that's fine, but it's also 13 grams of fat versus the 2 you have here. This is the favorite recipe we've found on this site. It's very quick and easy to make, although a little messy. It cooks well and is delicious in our book. We made it with the dijon glazed carrots and traditional mashed potatoe recipes also on this site. YUMMY!! Thanks!  -  19 Jun 2007  (Review from Allrecipes USA and Canada)


    I drizzled olive oil on a foil covered pan (for easy clean up) and a little olive oil on top. It was crisy and had a nice crust just like fried fish but without the calories and oil! I added a little old bay seasoning to the bread crumb/corn meal mixture rather than basil, but next time I'll use lemon pepper instead. My husband said it was better than any fish he'd ever eaten!  -  09 Jan 2007  (Review from Allrecipes USA and Canada)