Lemon-chili tilapia


Lemon-chili tilapia

Servings: 4

Preparation time: 45 min




1 lb tilapia or other medium-firm fish fillets (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 black pepper

1/4 cup milk

2 tablespoons canola or vegetable oil


1/3 cup fat-free or reduced-fat mayonnaise

1 tablespoon fresh lemon juice

1/4 teaspoon chili powder

Dash ground red pepper (cayenne)

Dash salt

1/4 cup chopped fresh cilantro



1. Heat oven to 450 F. Spray bottom of 13x9-inch pan with cooking spray. Cut tilapia crosswise into 2-inchwide 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, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the black 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 except cilantro until blended. Stir in cilantro. Serve sauce with fish.



Related recipes

Other recipes


Ingredient Of The Week

Olive Oil - Healthy, Useful And Allergy Free Food

Olive Oil - Healthy, Useful And Allergy Free Food

Unsaturated fatty acids, vitamin E, sterols and polyphenols, are just some of the ingredients that make this food a valuable, useful and healthy ...

The benefits of olive oil for health, because of the abundance of antioxidants and unsaturated fatty acids ...

Read more