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Mediterranean-Style Herbed Tilapia

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Mediterranean-Style Herbed Tilapia
  • Prep Time 15 min
  • Total Time 35 min
  • Servings 6
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Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Ingredients

Tilapia

1 1/2
lb tilapia fillets (3/4 inch thick)
1
cup Fiber One™ original bran cereal
2
tablespoons grated Parmesan cheese
2
teaspoons Italian seasoning
1
egg white
1
tablespoon water
Cooking spray
1/4
cup crumbled feta cheese

Sauce

1
can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2
cup sliced pitted kalamata olives (about 20 olives)
2
cloves garlic, finely chopped
1
tablespoon water
1
teaspoon cornstarch

Directions

  • 1 Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 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, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
  • 3 Bake 10 to 15 minutes or until fish flakes easily with fork.
  • 4 Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
  • 5 To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.
Tips  

Substitute black olives for the kalamata olives.

Don't really like tilapia? This is great prepared with other types of fish, too.

Nutrition Information 

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
200
(
Calories from Fat
45
)
Daily Value
Total Fat
5g
7%
(
Saturated Fat
2g
9%
,
Trans Fat
0g
)
Cholesterol
65mg
22%
Sodium
500mg
21%
Potassium
390mg
11%
Total Carbohydrate
14g
5%
(
Dietary Fiber
5g
23%
,
Sugars
2g
)
Protein
25g
Daily Value*:
Vitamin A
10%
10%
Vitamin C
10%
10%
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; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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