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1
In two shallow dishes, divide the flour and seasonings between the two.
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2
Beat the egg whites and place in another shallow dish.
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3
Season the fish with additional Mrs.
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4
Dash.
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5
Cut tilapia fillets into 1/2 inch strips.
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6
Dredge strips in flour mixture; dip in egg white and finally dip into the second flour mixture.
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7
Place the strip on a baking sheet , cover and place in the refrigerator so that the coating could adhere.
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8
Preheat the oven to 425 degrees.
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9
Remove the fish strips from the refrigerator and transfer to a baking sheet coated with cooking spray.
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10
Coat the top of the strips with cooking spray.
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11
Bake for 5 minutes.
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12
Remove the pan from the oven, turn the fish over, spray again, and return to the oven.
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13
Bake until crust is golden brown and the fish is cooked through, 5-6 minutes.
