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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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( 9 Ratings)

9 Ratings

5 Stars 22%

4 Stars 44%

3 Stars 22%

2 Stars

1 Stars 11%

Member Reviews ( 5 )

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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

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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.

EXPERT TIPS

Expert Tips

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.

Got questions? Our experts have the answers. Ask Betty now.

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:

*Percent Daily Values are based on a 2,000 calorie diet.

REVIEWS & COMMENTS

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1 - 3 of 5 Reviews View All

Posted 1/9/2012 6:10:54 PM REPORT ABUSE rockchick83 said:

Rating:

Based on the reviews I had read about this recipe not being very crisp I modified it a little. I dipped the fish in egg substitute and added some corn starch to the coating mixture (adding corn starch is EXCELLENT for making food crisp). I did not use the 2 tbs oil to drizzle over the fish, I instead thoroughly drench the fish with cooking spray and everything turned out fine. Over all I really liked this and was impressed with using fiber one for coating. First time I had used it, I will use it again.

This reply was: Helpful Inspiring

Posted 10/1/2011 7:37:30 PM REPORT ABUSE KathyAnd said:

Rating:

I think this was a very good recipe. I couldn't get the coating to crisp up but it had great flavor and the sauce was awesome! I served it with sweet potato fries.

This reply was: Helpful Inspiring