Lime Baked Tilapia
Here's a great low-fat recipe I found while browsing the Kelloggs web site. The Rice Krispies link to your right will take you right to a list of recipes that use their brand name cereals.
I like to serve this dish with fresh asparagus and couscous, both of which only take 5 minutes to prepare and can be done while the fish bakes in the oven.
3 cups Rice Krispies® cereal, crushed to 1 cup
1/4 cup chopped almonds
1 tablespoon chopped fresh parsley
1/4 cup flour
2 egg whites
3 tablespoons lime juice, divided
1/4 teaspoon salt
1/4 teaspoon ginger
1/2 teaspoon seasoned pepper
1 pound tilapia fillets (or other white fish)
Vegetable cooking spray
1. In shallow pan or plate, combine Rice Krispies® cereal, almonds and parsley. Set aside. Place flour in second shallow pan or plate. Set aside.
2. In small mixing bowl, beat together egg whites, 2 tablespoons of the lime juice, salt, ginger and pepper. Set aside.
3. Cut fish into 6 equal pieces. Dip in flour, shaking off excess. Dip coated fish in egg mixture, draining slightly, then coat with cereal mixture. Place in single layer, in shallow baking pan coated with cooking spray or foil-lined. Drizzle with remaining 1 tablespoon lime juice.
4. Bake at 400°F about 17 minutes or until fish flakes when tested with fork. Serve hot.
Calories 160 - Fat cal 30 - % Daily Value:
Total fat 5% (3g) - Sat fat 0% (0g) - Cholest 5% (15mg) - Sodium 12% (290mg) - Total carb 6% (17g) - Fiber 5% (1g) - Sugars 2g - Protein 15g - Vitamin A 8% - Vitamin C 10% - Calcium 4% - Iron 8%
Yield: Serving size 1 piece (118 grams)
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