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Lemon Chili Tilapia
Prep 15min
Total30min
Ingredients14
Servings4
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.
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Ingredients
Fish
1lb medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick
1cup Fiber One™ original bran cereal
1teaspoon grated lemon peel
1teaspoon chili powder
1/4teaspoon salt
1/8teaspoon pepper
1/4cup milk
2tablespoons canola or vegetable oil
Sauce
1/3cup fat-free or light mayonnaise
1tablespoon lemon juice
1/4teaspoon chili powder
Dash ground red pepper (cayenne)
Dash salt
1/4cup chopped fresh cilantro
Directions
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1
Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut tilapia crosswise into 2-inch wide 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).
2
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.
3
Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
4
Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.
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Grate only the yellow portion, or the "zest," of the lemon peel. The bright yellow peel provides the best flavor without bitterness. Also, grate the lemon peel before you squeeze the lemon for juice.
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