MEDITERRANEAN-STYLE HERBED TILAPIA

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Mediterranean-Style Herbed Tilapia image

Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Provided by By Betty Crocker Kitchens

Categories     Entree

Time 35m

Yield 6

Number Of Ingredients 13

1 1/2 lb tilapia fillets (3/4 inch thick)
1 cup Fiber One™ original 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
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 olives)
2 cloves garlic, finely chopped
1 tablespoon water
1 teaspoon cornstarch

Steps:

  • Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. 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).
  • In 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 in pan. Spray each fillet with cooking spray.
  • Bake 10 to 15 minutes or until fish flakes easily with fork.
  • Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
  • To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g

Michael Lunsford
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This is one of my favorite tilapia recipes. The herbs and spices give it a wonderful flavor, and the fish is always cooked perfectly.


Realmercy Abioye
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I made this for dinner last night and it was a big hit! The tilapia was flaky and flavorful, and the sauce was light and tangy. I will definitely be making this again.


Gothic_otaku
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Delicious! The fish was cooked to perfection and the sauce was flavorful without being too heavy.


Nalumansi Sarah
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This recipe is a keeper! The tilapia was so moist and flavorful, and the herbs and spices really shone through. I will definitely be making this again and again.


Masum Shak
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I tried this recipe last night and it was amazing! The tilapia was flaky and flavorful, and the sauce was light and tangy. I served it with roasted vegetables and it was a perfect meal.


Banele Sipho
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This Mediterranean-style tilapia was a hit with my family! The flavors were so fresh and delicious, and the fish cooked perfectly. I will definitely be making this again.