Crispy Oven-Baked Fish

This oven-baked fish offers a high-protein, lower-fat alternative to traditional deep-frying while keeping a satisfyingly crispy texture.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1 large egg, slightly beaten · 69 kcal in the whole recipe
• 1/2 teaspoon salt (optional)
• 1/2 teaspoon ground black pepper
• 1/2 cup bread crumbs · 206 kcal in the whole recipe
• 1 pound tilapia fillets, fresh or thawed · 416 kcal in the whole recipe
• 1 tablespoon butter · 97 kcal in the whole recipe
• 1/2 fresh lemon, sliced · 8 kcal in the whole recipe

Method

1. Preheat your oven to 350°F (175°C). In a small bowl, beat the egg with salt and pepper. Place the bread crumbs in a separate shallow bowl.

   

2. Melt the butter in a 9x13-inch baking pan in the oven for 1 minute, then tilt the pan to coat the bottom evenly.

   

3. Dip each fish fillet into the beaten egg mixture, then coat thoroughly with the bread crumbs.

   

4. Arrange the coated fish fillets in the prepared baking pan. Bake uncovered for 15 to 20 minutes, until the fish flakes easily with a fork. Serve hot with fresh lemon slices.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.