Lemon Chili Tilapia Stick |
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Prep Time: 0 Minutes Cook Time: 30 Minutes |
Ready In: 30 Minutes Servings: 4 |
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Tilapia coated with cereal... high in fiber dish, great for parties. Ingredients:
1 lb medium-firm tilapia fillets ( different kind of fish can be use if desire) |
1 cup fiber one 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 oil |
1 lemon cut into wedges |
sauce: 1/3 cup reduced-fat or fat-free mayonnaise |
1 tablespoon lemon juice |
1/4 teaspoon chili powder |
dash ground red pepper (cayenne) |
dash salt |
1/4 cup chopped fresh cilantro |
Directions:
1. Heat oven to 450°F. Spray bottom of 13x9-inch pan with 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.
4. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan. Drizzle oil evenly over fish.
5. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
6. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro.
7. Serve sauce with fish. Lemon wedges if desire
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