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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 216.3
  • Total Fat: 3.7 g
  • Cholesterol: 74.8 mg
  • Sodium: 462.4 mg
  • Total Carbs: 18.5 g
  • Dietary Fiber: 5.8 g
  • Protein: 32.6 g

View full nutritional breakdown of Mediterranean-Style Herbed Tilapia calories by ingredient
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Mediterranean-Style Herbed Tilapia

Submitted by: CAH-RD


Number of Servings: 6

Ingredients

    Tilapia:
    1.5# tilapia fillets
    1 cup Fiber One cereal
    2 Tbsp grated Parmesan cheese
    2 tsp Italian seasoning
    1 egg white
    1 Tbsp water
    Cooking Spray
    1/4cup crumbled feta cheese

    Sauce:
    1 can (14.5oz) diced tomatoes with basil, garlic and oregano, undrained
    1/2 cup sliced pitted kalamata olives (about 20)
    2 cloves garlic, finely chopped
    1 Tbsp water
    1 tsp cornstarch

Tips

I personally omitted the feta cheese and olives.


Directions

1. Heat oven to 400F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in plastic food-storage bag; seal bag and finely crush with rolling pin.

2. In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture, place in pan. Spray each fillet with cooking spray.

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

4. Meanwhile, in 2 qt sauce pan, heat sauce ingredients to boiling; reduce heat and simmer about 10 miinutes or until mixture thickens and flavors blend.

5. To serve, spoon about 3 tablespoons sauce over each fillet, sprinkle with cheese.

Serving Size: Makes 6 Servings

Number of Servings: 6

Recipe submitted by SparkPeople user CAH-RD.






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