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Ingredients
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cooking spray
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6 tilapia fillets
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1 cup garlic- and herb-seasoned bread crumbs
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2 teaspoons garlic and herb seasoning (such as McCormick®)
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1 teaspoon kosher salt
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½ teaspoon cayenne pepper
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2 tablespoons milk
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1 large egg
Directions
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Preheat the oven to 350 degrees F (175 degrees C). Spray a shallow baking dish with cooking spray. Pat fish fillets dry.
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Mix bread crumbs, seasoning, salt, and cayenne pepper together in a zip-top bag. Seal the bag and toss ingredients together in the sealed bag until thoroughly mixed.
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Mix milk and egg together in a bowl. Place fillets, 1 at a time, into egg mixture, shaking off excess. Place into the zip-top bag, seal, and shake to coat evenly. Transfer fillets to the prepared baking dish.
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Bake in the preheated oven until easily flaked with a fork, about 15 minutes. Turn on the oven's broiler and continue to cook for until edges are crisp, about 5 minutes more.
Cook's Note:
You can alter the seasoning to your liking.
Nutrition Facts (per serving)
203 | Calories |
4g | Fat |
14g | Carbs |
27g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Calories 203 | |
% Daily Value * | |
Total Fat 4g | 5% |
Saturated Fat 1g | 5% |
Cholesterol 73mg | 24% |
Sodium 736mg | 32% |
Total Carbohydrate 14g | 5% |
Dietary Fiber 1g | 4% |
Total Sugars 2g | |
Protein 27g | 54% |
Vitamin C 2mg | 2% |
Calcium 82mg | 6% |
Iron 1mg | 8% |
Potassium 524mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.