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Graham-Crusted Tilapia

Graham-Crusted Tilapia
  • Prep 15 min
  • Total 25 min
  • Servings 4

Betty Crocker's Heart Healthy Cookbook shares a recipe! This graham cracker coated tilapia can be on your dinner table in just 25 minutes. ...MORE+ LESS-

Ingredients

1
lb tilapia, cod, haddock or other medium-firm fish fillets, about 3/4 inch thick
1/2
cup graham cracker crumbs (about 8 squares)
1
teaspoon grated lemon peel
1/4
teaspoon salt
1/8
teaspoon pepper
1/4
cup fat-free (skim) milk
2
tablespoons canola oil
2
tablespoons chopped toasted pecans

Steps

Hide Images
  • 1
    Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
  • 2
    Cut fish fillets crosswise into 2-inch-wide pieces. In shallow dish, mix cracker crumbs, lemon peel, salt and pepper. Place milk in another shallow dish.
  • 3
    Dip fish into milk, then coat with cracker mixture. Place in ungreased 13x9-inch pan. Drizzle oil over fish; sprinkle with pecans.
  • 4
    Bake about 10 minutes or until fish flakes easily with fork.

Expert Tips

  • Toasting nuts adds a lot of great flavor. To toast nuts, bake uncovered in ungreased shallow pan in 350°F oven 6 to 10 minutes, stirring occasionally, until light brown.

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
230
Calories from Fat
100
% Daily Value
Total Fat
12g
18%
Saturated Fat
1 1/2g
6%
Trans Fat
0g
Cholesterol
60mg
20%
Sodium
300mg
13%
Potassium
360mg
10%
Total Carbohydrate
9g
3%
Dietary Fiber
0g
0%
Sugars
5g
Protein
23g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
4%
4%
Iron
4%
4%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 3 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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