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Crunchy Baked Tilapia

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Crunchy Baked Tilapia
  • Prep Time 30 min
  • Total Time 30 min
  • Servings 4
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Cereal coating adds crunch to this simple and flavorful baked fish dish.

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 Greek plain yogurt (from 6-oz container)
1
teaspoon prepared horseradish
1
teaspoon Dijon mustard
1
medium chopped green onion (1 tablespoon)

Directions

  • 1 Heat oven to 450° F. Spray bottom of 13 x 9-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.
Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
230
(
Calories from Fat
60
)
Daily Value
Total Fat
6g
10%
(
Saturated Fat
1 1/2g
7%
,
Trans Fat
0g
)
Cholesterol
50mg
17%
Sodium
300mg
13%
Potassium
460mg
13%
Total Carbohydrate
15g
5%
(
Dietary Fiber
7g
29%
,
Sugars
2g
)
Protein
27g
Daily Value*:
Vitamin A
4%
4%
Vitamin C
4%
4%
Calcium
15%
15%
Iron
15%
15%
Exchanges:
1 Starch; 0 Fruit; 0 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; 1/2 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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