Learn about member exclusive benefits.

take a seat at the
healthified table

already a
member?
sign in
Home > Recipes > Featured Brands > Crunchy Baked Tilapia

featured recipes

see all recipes
featured products Your health. Your taste buds. Here are a few products that serve both masters.
Progresso®

Progresso®

Reduced Sodium Chicken Noodle Soup
Take a small step to eat better.
Join us... for free! Let's take small, doable steps to eat—and live—better. Step one? Sign up today for free coupons, expert articles, healthy simple recipes, and friendly advice from other folks like you.
Email

Better health. Better taste. Better you.

A thinner waist and a fatter wallet with coupons and recipes delivered right to your inbox!

Smile! It's as good for you as it tastes.

Yummy new
recipes delivered
to your inbox when
you register—FREE!

In Eat Better America’s new video series, BAAAD HABITS!, we document a real family’s eating habits with a hidden camera and hold a healthy eating intervention to help the family healthify their food choices.

Watch
print the recipe, share it with friends, or sign up and log in to save it.

already a member? log in

join now!

rant, rave, & review this recipe

Confirm Delete

Are you sure you want to delete your recipe review?
Yes   |   No

already a member? log in

join now!

rant, rave, & review this recipe

Thanks for letting us poll your palate!

Your recipe rating, out of 5 stars, has been saved. Rate more recipes and help your fellow foodies find new favorites.

Crunchy Baked Tilapia

Crunchy Baked Tilapia
Recipe Tip
Fabulous Fish
Fish is a lean protein source that supplies amino acids that give structure to the body in skin, cell membranes and muscles.

1

review

click stars to rate

full starfull starfull starfull starhalf star

Based on 7 ratings

Cereal coating adds crunch to this simple and flavorful baked fish dish. From eatbetteramerica.
Prep Time:30 min
Start to Finish:30 min
makes:4 servings
Fish
1lb tilapia fillets (3/4 inch thick)
1cup Fiber One® cereal
1teaspoon dried basil leaves
1/4teaspoon salt
1/8teaspoon pepper
1/4cup fat-free (skim) milk
1tablespoon olive or canola oil
Sauce
1/3cup reduced-fat sour cream
1teaspoon prepared horseradish
1teaspoon Dijon mustard
1medium chopped green onion (1 tablespoon)
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).
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.
3.Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
4.Meanwhile, in small bowl, mix all sauce ingredients until blended. Serve sauce with fish. If desired, garnish with fresh basil leaves.
High Altitude (3500-6500 ft): No change.
Nutritional Information
1 Serving: Calories 220 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 340mg; Total Carbohydrate 15g (Dietary Fiber 7g, Sugars 2g); Protein 24g Percent Daily Value*: Vitamin A 8%; Vitamin C 4%; Calcium 10%; Iron 15% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.
 
1 Review

full starfull starfull starfull starfull star
print review with recipe
Great Recipe!
This turned out really great. Unfortunately I did not end up having all the ingredients to make the sauce so I served mine with healthified mashed potatoes and some extra gravy. We will definitely be having this again!
Posted at 3:46 PM on February 24 2010 by kmontgomery
Featured Web Sites
General Mills Brands
Corporate Sites