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Mediterranean-Style Herbed Tilapia

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  • Prep 15 min
  • Total 35 min
  • Ingredientes 13
  • Porciones 6
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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.
por Qué Rica Vida Cocina
Actualizada Sep 20, 2016
  • Guardar
  • Comparte
  • Mantener la pantalla

Ingredientes

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

Instrucciones

  • 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).
  • 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.
  • 3
    Bake 10 to 15 minutes or until fish flakes easily with fork.
  • 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.
  • 5
    To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Consejos de expertos

  • consejo 1
    Substitute black olives for the kalamata olives.
  • consejo 2
    Don't really like tilapia? This is great prepared with other types of fish, too.

Información Nutricional

200 Calorías, 5g Grasa total, 25g Proteína, 14g Carbohidratos totales, 2g Azúcares

Información Nutricional

Porción: 1 Serving
Calorías
200
Calorías derivadas de la grasa
45
Grasa total
5g
7%
Grasa saturada
2g
9%
Grasas trans
0g
Colesterol
65mg
22%
Sodio
500mg
21%
Potasio
390mg
11%
Carbohidratos totales
14g
5%
Fibra dietética
5g
23%
Azúcares
2g
Proteína
25g
% Valor Diario*:
Vitamina A
10%
10%
Vitamina C
10%
10%
Calcio
15%
15%
Hierro
15%
15%
Intercambios:
1 Almidón; 0 Fruta; 0 Otros carbohidratos; 0 Leche desnatada; 0 Leche descremada; 0 Leche; 0 Vegetal; 2 1/2 Carne extra magra; 0 Carne magra; 0 Carne alta en grasa; 0 Grasa;
Selección de carbohidratos
1
*Valores diarios basados en una dieta de 2,000 calorías.

Más acerca de esta receta

  • 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.
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