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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 256.3
  • Total Fat: 5.4 g
  • Cholesterol: 82.5 mg
  • Sodium: 783.2 mg
  • Total Carbs: 16.2 g
  • Dietary Fiber: 1.9 g
  • Protein: 34.5 g

View full nutritional breakdown of Cooking Light's Cornmeal-Crusted Tilapia with Salsa calories by ingredient
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Cooking Light's Cornmeal-Crusted Tilapia with Salsa

Submitted by: DEBG1971

Introduction

Serve with Roasted Potatoes and a veggie such as green beans. Serve with Roasted Potatoes and a veggie such as green beans.
Number of Servings: 4

Ingredients

    1/4 cup all-purpose flour
    1/4 cup cornmeal
    1 tablespoon water
    1 large egg white
    4 (6-ounce) tilapia fillets
    3/4 teaspoon salt
    1/4 teaspoon chili powder
    1 tablespoon olive oil

Directions

1. Combine flour and cornmeal in a shallow dish. Combine 1 T water and egg white in a shallow dish, stirring well. Sprinkle both sides of fish evenly with salt and chili powder. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in egg mixture; dredge in flour mixture. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa. Yield: 4 servings (serving size: 1 fillet and about 1/4 cup salsa)

Number of Servings: 4

Recipe submitted by SparkPeople user DEBG1971.





TAGS:  Fish | Dinner | Fish Dinner |

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Member Ratings For This Recipe

  • I love this recipe! I actually make my own salsa using fresh corn, sliced grape tomatoes, avocado, green onion, limejuice, salt and pepper and a dash of grapeseed oil! I served it with roasted red potatoes! Very delish! - 3/6/09

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  • Made this tonight with red skinned garlic mashed potatoes and steamed green beans. Comes together very quickly and is a nice use of tilapia. The CL recipe includes a tomatilla salsa which is great with it and doesn't increase the cal count by much. - 2/10/09

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