1 pound skinless tilapia fillets

1/4 cup flour

2 large egg whites beaten with 1 tablespoon water

1/4 cup plain dried breadcrumbs

1/4 cup grated Parmesan cheese

1/4 teaspoon salt


1. Preheat the oven to 450°F. Spray a large baking sheet with nonstick cooking spray. Cut the fillets into 1 x 2-inch strips. Dip the fish first in the flour, then in the egg white mixture.

2. In a shallow bowl, combine the breadcrumbs, Parmesan, and salt. Dip the fish strips in the breadcrumb mixture, patting the mixture into the fish. Place on the baking sheet.

3. Bake, turning the fish over midway, for 10 minutes, or until the fish is crusty, golden brown, and cooked through. Makes 4 servings

Nutrition Facts

 PER SERVING 205 calories, 3.8g total fat (1.6g saturated), 47mg cholesterol, 0g dietary fiber, 11g carbohydrate, 29g protein, 420mg sodium

Good source of: selenium, vitamin B12

If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes

From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at

Published: 12 Sep 2011

Last Modified: 23 Mar 2015