Cornmeal-Crusted Tilapia with Tomatillo Salsa

Cornmeal-Crusted Tilapia with Tomatillo Salsa Recipe
Photo: Randy Mayor; Styling: Cindy Barr
Roasted potatoes go well with the fish. Toss 6 cups quartered red potatoes with 1 tablespoon olive oil and 1/2 teaspoon kosher salt. Arrange potato mixture in an even layer on a baking sheet, and bake at 400° for 40 minutes or until tender, turning once. Toss potatoes with 1/4 cup chopped fresh flat-leaf parsley. Add steamed green beans to round out the plate.


4 servings (serving size: 1 fillet and about 1/4 cup salsa)

Recipe from

Cooking Light

Nutritional Information

Calories 252
Caloriesfromfat 0.0 %
Fat 7.1 g
Satfat 1.2 g
Monofat 3.3 g
Polyfat 1.9 g
Protein 28.9 g
Carbohydrate 18.5 g
Fiber 3 g
Cholesterol 64 mg
Iron 2.2 mg
Sodium 659 mg
Calcium 32 mg


1/2 cup fresh cilantro leaves
1/2 cup chopped onion
1 tablespoon fresh lime juice
2 serrano chiles, seeded and coarsely chopped
1 (11-ounce) can tomatillos, drained
1 garlic clove, minced
1/4 cup all-purpose flour
1/4 cup cornmeal
1 tablespoon water
1 large egg white
4 (6-ounce) tilapia fillets
3/4 teaspoon salt
1/2 teaspoon chili powder
1 tablespoon olive oil


1. To prepare salsa, combine the first 6 ingredients in a blender; process until smooth. Set aside.

2. To prepare fish, combine flour and cornmeal in a shallow dish. Combine 1 tablespoon water and egg white in a shallow dish, stirring well. Sprinkle both sides of fish evenly with salt and chili powder. Heat oil in a large nonstick skillet over medium-high heat. Dip fish in egg mixture; dredge in flour mixture. Add fish to pan; cook 2 1/2 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Serve with salsa.

Marcia Smart,

Cooking Light

January 2009
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