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Photo: Randy Mayor; Styling: Cindy Barr Photo by: Photo: Randy Mayor; Styling: Cindy Barr

Cornmeal-Crusted Tilapia with Tomatillo Salsa

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.

Cooking Light JANUARY 2009

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

Ingredients

  • Salsa:
  • 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
  • Fish:
  • 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

Preparation

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.

Nutritional Information

Amount per serving
  • Calories: 252
  • Calories from fat: 0.0%
  • Fat: 7.1g
  • Saturated fat: 1.2g
  • Monounsaturated fat: 3.3g
  • Polyunsaturated fat: 1.9g
  • Protein: 28.9g
  • Carbohydrate: 18.5g
  • Fiber: 3g
  • Cholesterol: 64mg
  • Iron: 2.2mg
  • Sodium: 659mg
  • Calcium: 32mg
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Cornmeal-Crusted Tilapia with Tomatillo Salsa recipe

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