Lemon-Chili Tilapia

Name: Lemon-Chili Tilapia
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: Global
Ingredients: 237 milliliters Fiber One® original bran cereal; 0 teaspoons chili powder; 79 milliliters reduced-fat or fat-free mayonnaise; 454 grams firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick; 59 milliliters chopped fresh cilantro; 1 Dash ground red pepper (cayenne); 1 Tbsp lemon juice; 1 teaspoon grated lemon peel; 59 milliliters milk; 0 teaspoons pepper; 0 teaspoons salt; 2 Tbsps canola or vegetable oil

Lemon-Chili Tilapia might be just the main course you are searching for. One portion of this dish contains around 25g of protein, 11g of fat, and a total of 237 calories. This recipe serves 4. A mixture of vegetable oil, salt, mayonnaise, and a handful of other ingredients are all it takes to make this recipe so scrumptious. It is a good option if you're following a pescatarian diet. From preparation to the plate, this recipe takes around 30 minutes.

Instructions

Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray.

Ingredients you will need

Cooking Spray

Equipment you will use

Oven

Frying Pan

Cut fish crosswise into 2-inch-wide pieces; set aside.

Ingredients you will need

Fish

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).

Ingredients you will need

Cereal

Meat

Equipment you will use

Food Processor

Meat Tenderizer

Ziploc Bags

Rolling Pin

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.

Ingredients you will need

Chili Powder

Lemon Peel

Cereal

Pepper

Fish

Milk

Salt

Dip

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Bowl

Frying Pan

Drizzle oil evenly over fish.

Ingredients you will need

Fish

Cooking Oil

Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.

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Fish

Equipment you will use

Oven

Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro.

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Cilantro

Sauce

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Bowl

Serve sauce with fish.

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Sauce

Fish

Equipment

Ingredients

Servings:

237milliliters

Fiber One® original bran cereal 0teaspoons

chili powder 79milliliters

reduced-fat or fat-free mayonnaise 454grams

firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick 59milliliters

chopped fresh cilantro 1Dash

ground red pepper (cayenne)1Tbsp

lemon juice 1teaspoon

grated lemon peel 59milliliters

milk 0teaspoons

pepper 0teaspoons

salt 2Tbsps

canola or vegetable oil

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Pinot Grigio, Gruener Veltliner, and Pinot Noir are great choices for Fish. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. You could try Maysaran Arsheen Pinot Gris. Reviewers quite like it with a 4.5 out of 5 star rating and a price of about 18 dollars per bottle.