Cornmeal-Crusted Tilapia with Squash Salad

Cornmeal-Crusted Tilapia with Squash Salad Recipe
Photo: Squire Fox; Styling: Kaitlyn Du Ross
You just can't beat a crisp breaded fish fillet; this one, with its cornmeal crust, is reminiscent of Southern-fried catfish (but with a sweeter fish at the center).


Serves 4 (serving size: 1 fillet and about 3/4 cup salad)
Total time: 18 Minutes

Recipe from

Cooking Light

Recipe Time

Hands-on: 18 Minutes
Total: 18 Minutes

Nutritional Information

Calories 348
Fat 14.5 g
Satfat 2.5 g
Monofat 8 g
Polyfat 3.2 g
Protein 38 g
Carbohydrate 17 g
Fiber 2 g
Cholesterol 87 mg
Iron 2 mg
Sodium 478 mg
Calcium 62 mg


1 medium zucchini (about 8 ounces)
1 large yellow squash (about 8 ounces)
1 tablespoon fresh lime juice
1 tablespoon olive oil
1 teaspoon minced garlic
1/4 teaspoon kosher salt
1/8 teaspoon cumin seeds, toasted and crushed
Dash of sugar
1 ounce queso fresco, crumbled (about 1/4 cup)
4 (6-ounce) tilapia fillets
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 large egg white, lightly beaten
1/3 cup yellow cornmeal
1 tablespoon all-purpose flour
2 tablespoons canola oil


1. To prepare salad, shave zucchini and yellow squash thinly with a vegetable peeler to equal 2 cups each. Combine lime juice and next 5 ingredients (through sugar) in a medium bowl, stirring with a whisk. Add zucchini mixture, tossing to coat vegetables. Sprinkle with cheese. Set salad aside.

2. To prepare tilapia, pat fish dry with a paper towel. Sprinkle fillets evenly with 1/2 teaspoon salt and pepper. Place egg white in a shallow dish. Combine cornmeal and flour in another shallow dish. Dip each fillet in egg white, and dredge in cornmeal mixture, shaking off excess.

3. Heat a large nonstick skillet over medium-high heat. Add canola oil to pan; swirl to coat. Add fillets to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Top fillets with salad.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Tiffany Vickers Davis,

Cooking Light

April 2014
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