Cooking Lights Cornmeal Crusted Tilapia Salad
- Number of Servings: 4
Ingredients
4 (6-inch) corn tortillas, cut into 1/4-inch strips Cooking spray 1 teaspoon chili powder, divided 3/4 teaspoon salt, divided 1/4 cup all-purpose flour (about 1 ounce) 1/4 cup yellow cornmeal 1 teaspoon onion flakes, crushed 4 (6-ounce) tilapia fillets 7 teaspoons canola oil, divided 6 cups chopped romaine lettuce 1 1/2 cups chopped red bell pepper (about 1 large) 1 cup halved grape tomatoes 1/4 cup thinly sliced red onion 2 tablespoons chopped fresh cilantro 1 1/2 tablespoons fresh lime juice 1/4 teaspoon Dijon mustard 1/4 cup preshredded reduced-fat 4-cheese Mexican blend cheese
Preheat oven to 425º.
Place tortilla strips on a baking sheet lined with foil; lightly coat tortilla strips with cooking spray. Sprinkle strips with 1/2 teaspoon chili powder and 1/4 teaspoon salt. Bake at 425º for 10 minutes or until crisp, and set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, onion flakes, and the remaining 1/2 teaspoon chili powder in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in cornmeal mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness.
Combine romaine and next 4 ingredients (through cilantro) in a large bowl. Combine juice, mustard, and remaining 1/4 teaspoon salt in a small bowl, stirring with a whisk. Gradually add remaining 4 teaspoons oil, stirring constantly with a whisk. Drizzle juice mixture over lettuce mixture; toss gently to coat. Place 1 1/2 cups salad mixture on each of 4 plates; sprinkle each serving with 1 tablespoon cheese. Place 1 fish fillet on each salad; top with 5 tortilla strips.
Yield
4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KRISHAL3.
Place tortilla strips on a baking sheet lined with foil; lightly coat tortilla strips with cooking spray. Sprinkle strips with 1/2 teaspoon chili powder and 1/4 teaspoon salt. Bake at 425º for 10 minutes or until crisp, and set aside.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, onion flakes, and the remaining 1/2 teaspoon chili powder in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in cornmeal mixture.
Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness.
Combine romaine and next 4 ingredients (through cilantro) in a large bowl. Combine juice, mustard, and remaining 1/4 teaspoon salt in a small bowl, stirring with a whisk. Gradually add remaining 4 teaspoons oil, stirring constantly with a whisk. Drizzle juice mixture over lettuce mixture; toss gently to coat. Place 1 1/2 cups salad mixture on each of 4 plates; sprinkle each serving with 1 tablespoon cheese. Place 1 fish fillet on each salad; top with 5 tortilla strips.
Yield
4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user KRISHAL3.
Nutritional Info Amount Per Serving
- Calories: 378.8
- Total Fat: 13.4 g
- Cholesterol: 3.8 mg
- Sodium: 536.2 mg
- Total Carbs: 32.1 g
- Dietary Fiber: 5.6 g
- Protein: 37.9 g
Member Reviews
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AMYMLE
I only cooked the fish and tortilla strips as I didn't have the salad fixings. Had to use more oil for fish. Will likely make it again, but everything. I will also add a bit more salt and chili powder as it wasn't strong enough for my family. An interesting dish, even without the salad part. - 6/4/15