Recipe of the Week - Oven Fried Tilapia

This makes for a yummy alternative to fish sticks.  My boys eat it and it's definitely tasty.  I'm not a big fish person but if it's not to fishy tasting I can do it.  Tilapia works for me.

1/4 cup flour
1/4 teaspoon salt
pepper, to taste
2 egg whites
1 pound fish fillets, Tilapia
1/4 cup bread crumbs
1/4 cup cornmeal
1/4 cup Parmesan cheese
1/2 package Italian seasoning

 Preheat oven to 450 degrees F (230 degrees Celsius). Sift or stir flour, salt, and pepper together in a shallow dish, and set aside. In a bowl, beat egg whites until white and frothy. In another bowl, combine bread crumbs with cornmeal, parmesan and Italian seasoning.

 To bread the fillets, dip first into flour, shaking off any excess.

 Then into egg whites.

 Then into bread crumb mixture.

 Spray a shallow baking dish with non-stick cooking spray. Lay fillets flat in the dish, tucking under any thinner ends or edges for more even cooking. I cover my pan with foil for easy clean up.  Bake in the preheated oven for 10 to 15 minutes, or until fish flakes easily with a folk.