Cornmeal-Crusted Tilapia with Squash Salad

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).

Yield: Serves 4 (serving size: 1 fillet and about 3/4 cup salad)
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Hands On: 18 Minutes
Total: 18 Minutes

Nutritional Information

Amount per serving
  • Calories: 348
  • Fat: 14.5g
  • Saturated fat: 2.5g
  • Monounsaturated fat: 8g
  • Polyunsaturated fat: 3.2g
  • Protein: 38g
  • Carbohydrate: 17g
  • Fiber: 2g
  • Cholesterol: 87mg
  • Iron: 2mg
  • Sodium: 478mg
  • Calcium: 62mg

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

Preparation

  1. 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. 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. 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.
Note:

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.

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