Crunchy Baked Tilapia

lizzie84

Here's what's for dinner tonight:

Fish:
1 lb. tilapia fillets
1 cup Fiber One cereal, crushed
1 tsp dried basil
1/4 cup skim milk
1 tbs EVOO

Sauce:
1/3 cup low fat sour cream
1 tsp prepared horseradish
1 tsp dijon mustard
1 med chopped green onion (optional)

1. Heat oven to 450. Spray pan with cooking spray.
2. In a shallow bowl, mix crushed cereal and basil. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture, place in pan. Drizzle oil evenly over fish.
3. Bake, uncovered, for 10 to 15 minutes or until fish flakes easily with a fork.
4. Meanwhile, in a small bowl, mix all sauce ingredients until well blended. Serve sauce with fish.

Serves 4
Calories: 220 Total Fat: 8g (Sat:2.5) Cholestrol: 70mg Sodium: 340mg Carbs: 15g Fiber: 7g Protein: 24g

HonestOmnivore

bump!

LessofLeeAnna

just wondering. . . is the calorie count including the sauce? I doubt I will make the sauce. Need to know how to enter it in my food diary. This sounds delish!

lizzie84

Yes, it includes the sauce.