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Cornmeal Crusted Tilapia with Mango Salsa

Ingredients:

1 mango, peeled and chopped
1/2 cup chopped fresh cilantro (some for salsa, extra for garnish)
1/2 cup diced red onion
1 lime - juice only
1/2 cup yellow cornmeal
1/4 teaspoon garlic powder
1/4  teaspoon red pepper flakes
1/4  teaspoon black pepper
1/4  cup fat free (skim) milk
4 tilapia filets (4 ounces each)
Non stick cooking spray


Directions:

  1. Prepare salsa - combine mango, 1/3 cup cilantro, onion and lime juice in medium bowl. Chill in refrigerator while preparing tilapia.
  2. Preheat oven to 450 degrees. 
  3. In shallow dish, combine cornmeal, garlic powder, red pepper flakes and black pepper. Put milk in a separate shallow dish. 
  4. Dip tilapia in milk and then in the cornmeal mixture. Coat both sides of the tilapia. 
  5. Place on baking sheet coated with non stick cooking spray. Spray fish lightly with cooking spray. 
  6. Bake 6 minutes, and turn. Bake an additional 6 minutes, or until fish flakes with a fork.
  7. Remove from oven and top with mango salsa. Garnish with cilantro if desire.

Makes 4 servings.

Nutritional Information per Serving

Calories - 207
Total fat - 3 gm
Saturated fat - 1 gm
Protein - 25 gm
Carbohydrate - 23 gm
Cholesterol - 55 gm
Dietary fiber - 2 gm
Sodium - 74 mg

Recipe contributed by Dean dietitian Cyntha Stenavich, RD.