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Mediterranean-Style Herbed Tilapia

Betty Crocker Kitchens
Updated Sep 20, 2016
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Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Mediterranean-Style Herbed Tilapia

  • Prep Time 15 min
  • Total 35 min
  • Servings 6
  • Ingredients 13
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Ingredients

Tilapia

  • 1 1/2 lb tilapia fillets (3/4 inch thick)
  • 1 cup Fiber One™ original bran cereal
  • 2 tablespoons grated Parmesan cheese
  • 2 teaspoons Italian seasoning
  • 1 egg white
  • 1 tablespoon water
  • Cooking spray
  • 1/4 cup crumbled feta cheese

Sauce

  • 1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
  • 1/2 cup sliced pitted kalamata olives (about 20 olives)
  • 2 cloves garlic, finely chopped
  • 1 tablespoon water
  • 1 teaspoon cornstarch

Instructions

  • Step 
    1
    Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
  • Step 
    2
    In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
  • Step 
    3
    Bake 10 to 15 minutes or until fish flakes easily with fork.
  • Step 
    4
    Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
  • Step 
    5
    To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Nutrition

200 Calories
5g Total Fat
25g Protein
14g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
200
Calories from Fat
45
Total Fat
5g
7%
Saturated Fat
2g
9%
Trans Fat
0g
Cholesterol
65mg
22%
Sodium
500mg
21%
Potassium
390mg
11%
Total Carbohydrate
14g
5%
Dietary Fiber
5g
23%
Sugars
2g
Protein
25g
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
10%
10%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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