Baked Breaded Tilapia is a delicious and healthier version of preparing fish with an outer thin golden crispy crust and an inner flaky texture. In our culture, baked fish is usually served with mofongo, tostones, arepas, or rice along with a salad and a mayo-ketchup sauce. Tilapia is a farm raised freshwater fish that has a very mild fish flavor. It can also be fried or grilled.
For the past 20 years, we prepared this meal at home at least every two weeks. When we serve this dish to our friends or family, they can’t believe that we baked the fish since it has a thin crispy crust and a very, very flaky texture. This is one of my favorite meals since it is low in fat, low in calories and high in protein.
Food History!
Tilapia is believed to have originated in Africa and the Middle East. Because of its low cost, it is very affordable in most households. China is the world’s largest producer of tilapia, and therefore, the tilapia that we consume in the United States is mainly imported from China.
Prepping the Fish for the Corn Meal Breading!
The Tilapia fillets are purchased skinless, boneless and individually wrapped. Each fillet weighs approximately 4 ounces. They are low in fat, low in calories and high in protein.
Unwrap the fish fillets and rinse them in cold water. It’s important to pat dry on both sides with paper towels to ensure a crispy coating.
For this recipe, I will be coating the fish with Andy’s cornmeal breading. Since this breading is already pre-seasoned, you don’t need to apply any extra seasoning directly onto the fish. However, you can purchase the fish breading brand of your preference.
Lightly spray the bottom of baking pan, measuring 13x9x2-inches, with olive oil and set aside.
Breading the Tilapia!
Add ½ cup of the cornmeal breading in one pan and in the other pan, add the egg white from one egg along with ¼ cup of water. Beat with a fork until well blended.
First, dip the fish into the egg wash.
Secondly, coat the tilapia completely with the seasoned breading.
Once the fish are evenly breaded on both sides, place them on the greased baking pan. Continue this process for the remaining Tilapias.
Baking the Breaded Tilapia!
Before baking the fish fillets, spray each fillet on top with olive oil. Place in the oven uncovered and bake for 10 to 15 minutes at 400°F.
NOTE: The timing can vary depending on the size and thickness of the fish.
After 15 minutes of baking, turn the breaded fish to the other side. You can turn the fish over while they are still in the oven.
NOTE: For demonstration purposes, I flipped the fish over on the kitchen counter to give you a better view in my cooking video.
Bake for another 10 to 15 minutes until the breading has a golden color or reaches an internal temperature of 145°F.
Baked Breaded Tilapia!
The Baked Breaded Tilapia has a golden color crust on both sides. In our culture, baked fish is usually served with mofongo, tostones, arepas, or rice along with a salad and a mayo-ketchup sauce.
This is a much healthier version of preparing Baked Breaded Tilapia compared to frying without sacrificing the texture and flavor. Look at the outer thin crispy golden crust with an inner flaky texture.
Click on the button below to watch my YouTube video on How to Prepare Baked Breaded Tilapia!
Recipe and Nutritional Facts!
Nutritional information is provided as a courtesy and is approximate only. Please refer to our Nutritional Facts Disclaimer for more information.
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Baked Breaded Tilapia
- Prep Time: 15 Minutes
- Cook Time: 30 Minutes
- Total Time: 45 minutes
- Yield: 3 Tilapia 1x
Description
Baked Breaded Tilapia – A delicious and healthy version of preparing fish with an outer thin golden crispy crust and an inner flaky texture to enjoy with your family and friends. In our culture, baked fish is usually served with mofongo, tostones, arepas, or rice along with a salad and a mayo-ketchup sauce.
Ingredients
- 3 Tilapia fillets (approx. 4 ounces each), rinsed and patted dry with paper towels
- 1 egg white
- ¼ cup water
- ½ cup Andy’s cornmeal breading
Extra Virgin Olive Oil Spray and Baking Pan, measuring 13x9x2-inches
Instructions
- Spray bottom of baking pan with olive oil.
- Add cornmeal breading into a shallow pan. In another shallow pan, add the egg white from one egg along with water. Beat with a fork until well blended.
- Dip the fish into the egg wash and then coat completely and evenly on both sides with the seasoned breading.
- Place them on the greased baking pan and continue this process.
- Spray each fillet on top with olive oil. Place in the oven uncovered and bake for 10 to 15 minutes at 400°F. The timing can vary depending on the size and thickness of the fish.
- Turn the breaded fish to the other side after 15 minutes of baking. This is optional.
- Bake for another 10 to 15 minutes until the breading has a golden color or reaches an internal temperature of 145°F.
- Serve warm with your favorite side orders.
- Category: Fish
- Method: Baking
- Cuisine: Puerto Rican
Keywords: Baked Breaded Tilapia, Baked Breaded Fish, Tilapia
