Photo: Squire Fox; Styling: Kaitlyn Du Ross
Hands-on Time
18 Mins
Total Time
18 Mins
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).

How to Make It

Step 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.

Step 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.

Step 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.

Chef'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

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Ratings & Reviews

Better than expected!

April 10, 2015
After reading the other reviews, I was a little concerned, but always up for some low-cal fish fry!  A couple of minor changes:  I shredded the zucchini and summer squash then marinated it in the dressing along with feta instead of the queso for 40 minutes.  Delish.  I only used 1.5 tablespoons of oil to fry the fish, and used 1 whole egg instead of just the egg white in the batter.  There wasn't quite enough corn meal/flour for the fish, but nearly.  Everything else was as written.  I made some homemade lemon tartar sauce (also Cooking Light) and served it with oven baked fries.  Quite a good and filling meal.  Perfect for a busy work night too.  DH loved it.  Will definitely make again.

marsco27's Review

August 27, 2014
Bland, bland and bland. Great idea but the salad had no flavor and the tilapia needed more seasoning as well. Nice crust on the tilapia though. Only make if you plan to experiment on making it with some flavor.

liafinney's Review

April 22, 2014