Lemon-Chili Tilapia

Lemon-Chili Tilapia

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.

Prep Time

15

Minutes

Total Time

30

Minutes

Makes

4

servings

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 reduced-fat or fat-free mayonnaise
1
tablespoon lemon juice
1/4
teaspoon chili powder
Dash ground red pepper (cayenne)
Dash salt
1/4
cup chopped fresh cilantro
  1. Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.
  2. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).
  3. 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.
  4. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
  5. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.
Makes 4 servings
Make the Most of This Recipe With Tips From The Betty Crocker® Kitchens
Success
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:

1 Serving (1 Serving)
  • Calories 300
    • (Calories from Fat 140),
  • Total Fat 16g
    • (Saturated Fat 2g,
    • Trans Fat 0g),
  • Cholesterol 70mg;
  • Sodium 480mg;
  • Total Carbohydrate 16g
    • (Dietary Fiber 7g,
    • Sugars 2g),
  • Protein 23g;
Percent Daily Value*:
    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;
    • 1 Fat;
    Carbohydrate Choices:
    • 1;
    *Percent Daily Values are based on a 2,000 calorie diet.
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