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Crunchy Baked Tilapia

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by: Tablespoon Kitchens
Updated Jul 18, 2017
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More About This Recipe

  • Fiber One® cereal coating adds a crunch to this simple and flavorful baked fish dish – dinner ready in 30 minutes.

Crunchy Baked Tilapia

  • Prep Time 30 min
  • Total 30 min
  • Servings 4
  • Ingredients 11
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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 reduced-fat sour cream
  • 1 teaspoon prepared horseradish
  • 1 teaspoon Dijon mustard
  • 1 medium chopped green onion (1 tablespoon)

Instructions

  • Step 
    1
    Heat oven to 450°F. Spray bottom of 13x9-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).
  • Step 
    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.
  • Step 
    3
    Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
  • Step 
    4
    Meanwhile, in small bowl, mix all sauce ingredients until blended. Serve sauce with fish. If desired, garnish with fresh basil leaves.

Nutrition

220 Calories
8g Total Fat
24g Protein
15g Total Carbohydrate
2g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
220
Calories from Fat
70
Total Fat
8g
12%
Saturated Fat
2 1/2g
12%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
340mg
14%
Potassium
460mg
13%
Total Carbohydrate
15g
5%
Dietary Fiber
7g
29%
Sugars
2g
Protein
24g
% Daily Value*:
Vitamin A
8%
8%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
15%
15%
Exchanges:
0 Starch; 0 Fruit; 1 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 Fat;
Carbohydrate Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.
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