Fiber One - Lemon-Chili Tilapia

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Lemon-Chili Tilapia

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.

Prep Time:15 min

Start to Finish:30 min

Makes:4 servings

Fish
1	lb medium-firm textured fish fillets (such as tilapia, cod or haddock), 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 pepper
1/4	cup milk
2	tablespoons canola or vegetable oil
Sauce
1/3	cup fat-free or light mayonnaise
1	tablespoon 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-inch wide 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 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.
High Altitude (3500-6500 ft): No change.

NUTRITION INFO:

1 Serving: Calories 250 (Calories from Fat 90); Total Fat 10g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 65mg; Sodium 540mg; Total Carbohydrate 17g (Dietary Fiber 8g, Sugars 2g); Protein 23g Percent Daily Value*: Vitamin A 8%; Vitamin C 4%; Calcium 8%; Iron 15% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.