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Lemon-Chili Tilapia

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By Betty Crocker Kitchens
Updated Aug 31, 2010
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Want to eat more good-for-you fish? Try high-fiber cereal-coated tilapia that can be on your dinner table in just 30 minutes.

Lemon-Chili Tilapia

  • Prep Time 15 min
  • Total 30 min
  • Servings 4
  • Ingredients 14
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Ingredients

Fish

  • 1 lb medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick
  • 1 cup Fiber One™ original bran cereal
  • 1 teaspoon grated lemon peel
  • 1 teaspoon chili powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup milk
  • 2 tablespoons canola or vegetable oil

Sauce

  • 1/3 cup reduced-fat or fat-free mayonnaise
  • 1 tablespoon lemon juice
  • 1/4 teaspoon chili powder
  • Dash ground red pepper (cayenne)
  • Dash salt
  • 1/4 cup chopped fresh cilantro

Instructions

  • Step 
    1
    Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.
  • Step 
    2
    Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).
  • Step 
    3
    In shallow bowl, mix cereal, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the pepper. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.
  • Step 
    4
    Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
  • Step 
    5
    Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.

Nutrition

300 Calories
16g Total Fat
23g Protein
16g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
300
Calories from Fat
140
Total Fat
16g
24%
Saturated Fat
2g
10%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
480mg
20%
Potassium
450mg
13%
Total Carbohydrate
16g
5%
Dietary Fiber
7g
30%
Sugars
2g
Protein
23g
% Daily Value*:
Vitamin A
15%
15%
Vitamin C
4%
4%
Calcium
8%
8%
Iron
15%
15%
Exchanges:
1/2 Starch; 0 Fruit; 1/2 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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