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Sunday, March 18, 2012

Mediterranean-Style Herbed Tilapia - 200 calories per serving

This one was a HIT at our house.  It is great to find recipes that I can have that are low calorie and healthy for me while at the same time satisfying my hungry fiance, Jack.

This recipe also came from

For the Tilapia:
1 1/2 lb tilapia fillets (3/4" thick) - we just get the big frozen bag of tilapia filets - I pulled six of them out for this.
1 Cup Fiber One bran cereal
2 Tablespoons grated Parmesan cheese
2 teaspoons Italian seasoning
1 egg white
1 Tablespoon water
cooking spray
1/4 cup crumbled feta cheese

For the Sauce:
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 of them)
2 cloves garlic, finely chopped
1 Tablespoon water
1 teaspoon cornstarch

1.  Heat oven to 400 degrees.  Spray cookie sheet (large one that has sides) with cooking spray.  Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
2.  In a 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 on cookie sheet.  Spray each fillet with cooking spray.
3.  Bake 10 - 15 minutes ( I did 12 )... or until fish flakes easily with fork.
4.  Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
5.  To serve, spoon about 3 Tablespoons of the sauce over each filet; sprinkle with feta cheese.

There you have it.  I just know you will enjoy this one!

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