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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.

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  • Prep Time 15 min
  • Total Time 30 min
  • Servings 4

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 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

SAVE ON THIS RECIPE!

LOCATION

Directions

  • 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.

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View Full Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
300
(
Calories from Fat
140),
% Daily Value
Total Fat
16g
16%
(Saturated Fat
2g,
2%
Trans Fat
0g
0%
),
Cholesterol
70mg
70%;
Sodium
480mg
480%;
Total Carbohydrate
16g
16%
(Dietary Fiber
7g
7%
  Sugars
2g
2%
),
Protein
23g
23%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
4%;
Calcium
8%;
Iron
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; 1 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.

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© 2014 ®/TM General Mills All Rights Reserved

Nutrition information is calculated at the time recipes are created. We do not include optional ingredients in our calculations.
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