Betty Crocker's Heart Healthy Cookbook shares a recipe! This graham cracker coated tilapia can be on your dinner table in just 25 minutes.
Graham-Crusted Tilapia
- Prep Time 15 min
- Total 25 min
- Servings 4
- Ingredients 8
Ingredients
- 1 lb tilapia, cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
- 1/2 cup graham cracker crumbs (about 8 squares)
- 1 teaspoon grated lemon peel
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 1/4 cup fat-free (skim) milk
- 2 tablespoons canola oil
- 2 tablespoons chopped toasted pecans
Instructions
-
Step1Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
-
Step2Cut fish fillets crosswise into 2-inch-wide pieces. In shallow dish, mix cracker crumbs, lemon peel, salt and pepper. Place milk in another shallow dish.
-
Step3Dip fish into milk, then coat with cracker mixture. Place in ungreased 13x9-inch pan. Drizzle oil over fish; sprinkle with pecans.
-
Step4Bake about 10 minutes or until fish flakes easily with fork.
Nutrition
230
Calories
12g
Total Fat
23g
Protein
9g
Total Carbohydrate
5g
Sugars
Nutrition Facts
Serving Size: 1 Serving
- Calories
- 230
- Calories from Fat
- 100
- Total Fat
- 12g
- 18%
- Saturated Fat
- 1 1/2g
- 6%
- Trans Fat
- 0g
- Cholesterol
- 60mg
- 20%
- Sodium
- 300mg
- 13%
- Potassium
- 360mg
- 10%
- Total Carbohydrate
- 9g
- 3%
- Dietary Fiber
- 0g
- 0%
- Sugars
- 5g
- Protein
- 23g
% Daily Value*:
- Vitamin A
- 0%
- 0%
- Vitamin C
- 0%
- 0%
- Calcium
- 4%
- 4%
- Iron
- 4%
- 4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;Carbohydrate Choice
1/2Tips from the Betty Crocker Kitchens
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