Lemon Chili Tilapia

Name: Lemon Chili Tilapia
Prep time: 15 min
Total time: 30 min
Yield: 4
Ingredients: 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; 1/3 cup fat-free or light mayonnaise; 1 tablespoon lemon juice; 1/4 teaspoon chili powder; Dash ground red pepper (cayenne); Dash salt; 1/4 cup chopped fresh cilantro

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Prep 15 min
Total 30 min
Ingredients 14
Servings 4

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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.

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

Directions

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.

Expert Tips

tip 1
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.

Nutrition Information

250 Calories, 10g Total Fat, 23g Protein, 17g Total Carbohydrate, 2g Sugars

Nutrition Facts

Serving Size: 1 Serving

Calories: 250

Calories from Fat: 90

Total Fat: 10g; 15%

Saturated Fat: 1 1/2g; 7%

Trans Fat: 0g

Cholesterol: 65mg; 21%

Sodium: 540mg; 23%

Potassium: 450mg; 13%

Total Carbohydrate: 17g; 6%

Dietary Fiber: 8g; 31%

Sugars: 2g

Protein: 23g

% Daily Value*:

Vitamin A: 8%; 8%

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; 0 Fat;

Carbohydrate Choice

*Percent Daily Values are based on a 2,000 calorie diet.

More About This Recipe

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.