You will need: Ingredients:
Wire whisk Baking spray
Bowl 1/4 cup & 2 tablespoons all purpose flour
2 Plates 3 large egg whites
Pyrex baking dish 1/3 cut fat-free mayo
Oven 3/4 teaspoon paprika
1/2 teaspoon garlic powder
1.5 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
4 high fiber crispbreads OR
1.5 cups original bread crumbs
8 (3oz) tilapia fillets
1. Preheat oven to 425 degrees F. Spray baking dish with baking spray.
2. Place 1/4 cup all purpose flour on one of the plates.
3. Beat egg whites in bowl until frothy. Then whisk in mayonnaise and remainder (2 tablespoons) flour, paprika, and garlic powder.
4. Crush crispbreads (or add bread crumbs) to the second plate. Add in olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper and mix well. With your hands works best.
5. Sprinkle fillets with remainder of salt and pepper.
6. Working with one fillet at a time, coat both sides with flour. Tap off excess.
7. Dip fillet in mixture.
8. Dip mixture covered fillet in crumbs. You may need to press to adhere. Transfer to baking dish.
9. Repeat with the remaining 7 fillets.
10. Bake fillets until firm and the coating is browned and crisp. This she take approximately 20 minutes.
Two fillets per person.
Weight Watchers: 5.4 points
Weight Watchers Points Plus: 7 points
Calories: 280
Wire whisk Baking spray
Bowl 1/4 cup & 2 tablespoons all purpose flour
2 Plates 3 large egg whites
Pyrex baking dish 1/3 cut fat-free mayo
Oven 3/4 teaspoon paprika
1/2 teaspoon garlic powder
1.5 teaspoon olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
4 high fiber crispbreads OR
1.5 cups original bread crumbs
8 (3oz) tilapia fillets
1. Preheat oven to 425 degrees F. Spray baking dish with baking spray.
2. Place 1/4 cup all purpose flour on one of the plates.
3. Beat egg whites in bowl until frothy. Then whisk in mayonnaise and remainder (2 tablespoons) flour, paprika, and garlic powder.
4. Crush crispbreads (or add bread crumbs) to the second plate. Add in olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper and mix well. With your hands works best.
5. Sprinkle fillets with remainder of salt and pepper.
6. Working with one fillet at a time, coat both sides with flour. Tap off excess.
7. Dip fillet in mixture.
8. Dip mixture covered fillet in crumbs. You may need to press to adhere. Transfer to baking dish.
9. Repeat with the remaining 7 fillets.
10. Bake fillets until firm and the coating is browned and crisp. This she take approximately 20 minutes.
Two fillets per person.
Weight Watchers: 5.4 points
Weight Watchers Points Plus: 7 points
Calories: 280
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