- 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
Mediterranean-Style Herbed TilapiaSubmitted by: CAH-RD
1.5# tilapia fillets
1 cup Fiber One cereal
2 Tbsp grated Parmesan cheese
2 tsp Italian seasoning
1 egg white
1 Tbsp water
1/4cup crumbled feta cheese
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
I personally omitted the feta cheese and olives.
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.