Cornmeal Crusted Tilapia

I found a very simple healthy recipe by Cooking Light using Tilapia, though this is not my favorite fish to cook with I avoid cooking it unless I’m ready to come back to it kind of fish. 😉  I didn’t do a sandwich as per recipe but rather just the fish with side of veggies and I added along side a dipping garlic butter sauce.  It’s really good I would do it this way again.  I think I would add an additional 1/2 spoons worth more of the spices indicated in recipe next time too.  Dinner was done in less than an hour.  I was so tempted to add oil to the fish when it was under the broiler because it just looked dry in the spices- but it does brown slightly under the broiler- leave it with just the cooking spray- get your health on. 😉

Tilapia

Ingredients

  • 3 tablespoons yellow cornmeal
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground coriander
1/8 teaspoon ground red pepper
4 (6-ounce) tilapia fillets
Cooking spray
2 tablespoons butter, softened
1 teaspoon grated lime rind
1/2 teaspoon fresh lime juice
4 (1 1/2-ounce) French bread rolls, toasted
4 (1/4-inch-thick) slices tomato
1 cup shredded red leaf lettuce

Preparation

1. Preheat broiler.

2. Combine the first 6 ingredients in a shallow dish. Coat both sides of fish with cooking spray. Dredge fish in cornmeal mixture.

3. Place fish on a broiler pan coated with cooking spray. Broil 10 minutes or until fish flakes easily with a fork or until desired degree of doneness.

4. Combine butter, rind, and juice in a small bowl; stir well.

5. Spread 1 1/2 teaspoons butter mixture over cut side of each of 4 roll tops. Place 1 fillet, 1 tomato slice, and 1/4 cup lettuce on each of 4 roll bottoms. Place top halves of rolls on sandwiches.

Nutritional Information

Calories 345
Caloriesfromfat 26 %
Fat 9.9 g
Satfat 4.6 g
Monofat 2.3 g
Polyfat 1 g
Protein 39.2 g
Carbohydrate 26.3 g
Fiber 2 g
Cholesterol 100 mg
Iron 2.6 mg
Sodium 708 mg
Calcium 68 mg
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