Cornmeal Crusted Tilapia with Fresh Tomato-Avocado Salsa

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 277.3
  • Total Fat: 12.6 g
  • Cholesterol: 86.5 mg
  • Sodium: 90.0 mg
  • Total Carbs: 17.0 g
  • Dietary Fiber: 4.1 g
  • Protein: 27.8 g

View full nutritional breakdown of Cornmeal Crusted Tilapia with Fresh Tomato-Avocado Salsa calories by ingredient


Introduction

My mom was recently diagnosed with hypertension and has to cut ALL added sodium from her diet. I was looking for ways to make a bright, fresh meal that had lots of flavor without a lot of sodium. If watching your sodium is not an issue for you, then you may want to adjust to taste. My mom was recently diagnosed with hypertension and has to cut ALL added sodium from her diet. I was looking for ways to make a bright, fresh meal that had lots of flavor without a lot of sodium. If watching your sodium is not an issue for you, then you may want to adjust to taste.
Number of Servings: 6

Ingredients

    Filets

    6 Tilapia filet. approx. 4 oz. each
    1/2 cup Yellow Cornmeal
    1 large Egg, beaten
    2 tbsp. milk (I used 1%)
    2 tsp Pepper, black (divided)
    2 tbsp Olive Oil

    Salsa
    3 large whole (3" dia) Red Ripe Tomatoes, diced into chunks
    1 large Avocados, diced into chunks
    1/2 medium (2-1/2" dia) Onions, raw and diced into chunks
    Juice of 1 lime
    5 tbsp Cilantro (or to taste)
    1/2 pepper Jalapeno Peppers, seeded and ribbed, finely diced.

Directions

Beat egg with milk. Use half of the pepper to season the filets. Dredge first in egg wash, then in cornmeal. Saute in oiled pan over med heat, turning once, until fish is opaque and flakes easily. (aboout 3-4 min per side.)

Meanwhile, dice tomatoes, onions, and avocado. Add cilantro, lime juice, jalapeno and remaining black pepper. Toss lightly.

To serve, lay a heaping serving spoon of salsa over the filet. Makes 6 filets.

Can be served with black beans, rice, quinoa, salad, or any combination thereof (not included in nutritional calcs.)

Serving Size: makes 6 servings (1 filet each w/ salsa)

Number of Servings: 6

Recipe submitted by SparkPeople user KILLASHANDRAREE.