ArrowDownFill 1arrow-small-lineFill 1Cooking Light - EasyCooking Light - FastCooking Light - So GoodCooking Light - How-ToCooking Light - Staff FaveCooking Light Badge - Wow!GroupClose IconEmailEmpty Star IconLike Cooking Light on FacebookFull Star IconShapePage 1 Copy 3Page 1 Copy 2Grid IconHalf Star IconFollow Cooking Light on InstagramList IconMenu IconPrintSearch IconSpeech BubbleFollow Cooking Light on SnapchatFollow Cooking Light on TwitterWatch Cooking Light on YouTubeplay-iconWatch Cooking Light on Youtube

Cornmeal-Crusted Tilapia with Squash Salad

Photo: Squire Fox; Styling: Kaitlyn Du Ross
Hands-on time 18 mins
Total time 18 mins
Yield Serves 4 (serving size: 1 fillet and about 3/4 cup salad)
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).

Ingredients

  • Salad:
  • 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)
  • Tilapia:
  • 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

Nutrition 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

How to Make It

  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.

Cook's Notes

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 www.choosemyplate.gov.