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Crunchy Baked Tilapia

  • Prep 30 min
  • Total 30 min
  • Ingredients 11
  • Servings 4

Ingredients

Fish

1
lb tilapia fillets (3/4 inch thick)
1
cup Fiber One™ cereal
1
teaspoon dried basil leaves
1/4
teaspoon salt
1/8
teaspoon pepper
1/4
cup fat-free (skim) milk
1
tablespoon olive or canola oil

Sauce

1/3
cup reduced-fat sour cream
1
teaspoon prepared horseradish
1
teaspoon Dijon mustard
1
medium chopped green onion (1 tablespoon)

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
220
Calories from Fat
70
% Daily Value
Total Fat
8g
12%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
340mg
14%
Potassium
460mg
13%
Total Carbohydrate
15g
5%
Dietary Fiber
7g
29%
Sugars
2g
Protein
24g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 3 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

Expert Tips

Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.

Directions

  • 1 Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut tilapia into 4 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).
  • 2 In shallow bowl, mix cereal, basil, salt and 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 until blended. Serve sauce with fish. If desired, garnish with fresh basil leaves.

Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.

Rate and Comment

Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.