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Lemon Chili Tilapia

Name: Lemon Chili Tilapia
Prep time: 15 min
Total time: 30 min
Yield: 4
Ingredients: Fish; 1 lb (500 g) medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick; 1 cup (250 mL) Fibre 1* Original Cereal; 1 tsp (5 mL) grated lemon peel; 1 tsp (5 mL) chili powder; 1/4 tsp (1 mL) salt; 1/8 tsp (.5 mL) pepper; 1/4 cup (50 mL) milk; 2 tbsp (25 mL) canola or vegetable oil; Sauce; 1/3 cup (75 mL) reduced-fat or fat-free mayonnaise; 1 tbsp (15 mL) lemon juice; 1/4 tsp (1 mL) chili powder; Dash ground red pepper (cayenne); Dash salt; 1/4 cup (50 mL) chopped fresh cilantro

Prep 15 min
Total 30 min
Servings 4

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.

August 20, 2014

Ingredients

Fish
1 lb (500 g) medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick
1 cup (250 mL) Fibre 1* Original Cereal
1 tsp (5 mL) grated lemon peel
1 tsp (5 mL) chili powder
1/4 tsp (1 mL) salt
1/8 tsp (.5 mL) pepper
1/4 cup (50 mL) milk
2 tbsp (25 mL) canola or vegetable oil
Sauce
1/3 cup (75 mL) reduced-fat or fat-free mayonnaise
1 tbsp (15 mL) lemon juice
1/4 tsp (1 mL) chili powder
Dash ground red pepper (cayenne)
Dash salt
1/4 cup (50 mL) chopped fresh cilantro

Steps

1

Heat oven to 450ºF. Spray bottom of 13x9-inch pan with nonstick 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.

Success : Grate only the yellow portion or the zest, of the lemon peel. The bright yellow peel provides the best flavour without the bitterness. Also, grate the lemon peel before you squeeze the lemon for juice.

Nutrition Facts

Serving Size: 4 serviings

Calories: 300

Total Fat: 16g

Saturated Fat: 2g

Trans Fat: 0g

Cholesterol: 70mg

Sodium: 480mg

Total Carbs: 16g

Dietary Fiber: 7g

Sugars: 2g

Protein: 23g

% Daily Value*:

Exchanges:

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

Lemon Chili Tilapia

Ingredients