Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.
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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)
Directions
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-
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.
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Nutrition Information
Nutrition Facts
Serving Size:
1 Serving
- Calories
- 220
- Calories from Fat
- 70
- 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
- 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.
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More About This Recipe
-
Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.
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