Lemon-Chili Tilapia

Vegetarian
Health score
44%
Lemon-Chili Tilapia
30 min.
4
482kcal

Suggestions


Are you ready to elevate your dinner game with a dish that’s both delicious and nutritious? Introducing Lemon-Chili Tilapia, a vibrant and flavorful meal that’s perfect for any occasion, whether it’s a casual lunch or an elegant dinner. This recipe features firm, flaky tilapia fillets coated in a crunchy, zesty cereal crust, delivering a delightful contrast in textures that will leave your taste buds dancing.

What makes this dish truly special is the harmonious blend of fresh lemon and spicy chili powder, creating a tantalizing flavor profile that’s both refreshing and invigorating. The addition of a creamy cilantro sauce adds a rich, herbaceous note that perfectly complements the fish, making each bite a burst of flavor. Plus, with a preparation time of just 30 minutes, you can whip up this culinary masterpiece even on the busiest of weeknights.

Not only is this Lemon-Chili Tilapia a feast for the senses, but it’s also a healthy choice, boasting a balanced caloric breakdown that includes a generous amount of protein. Whether you’re looking to impress guests or simply treat yourself to a satisfying meal, this recipe is sure to become a favorite in your kitchen. So grab your apron and get ready to indulge in a dish that’s as delightful to make as it is to eat!

Ingredients

  • lb textured vegetable protein (such as tilapia, cod or haddock)
  • cup all-bran cereal 
  • teaspoon lemon zest grated
  • teaspoon chili powder 
  • 0.3 teaspoon salt 
  • 0.1 teaspoon pepper 
  • 0.3 cup milk 
  • tablespoons vegetable oil 
  • 0.3 cup mayonnaise fat-free reduced-fat
  • tablespoon juice of lemon 
  • 0.3 teaspoon chili powder 
  • Dash ground pepper red (cayenne)
  • Dash salt 
  • 0.3 cup cilantro leaves fresh chopped

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  1. Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray.
  2. Cut fish crosswise into 2-inch-wide pieces; set aside.
  3. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush cereal in food processor).
  4. In shallow bowl, mix cereal, lemon peel, 1 teaspoon chili powder, 1/4 teaspoon salt and the pepper. In another shallow bowl, place milk. Dip fish pieces into milk, then coat with cereal mixture; place in pan.
  5. Drizzle oil evenly over fish.
  6. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
  7. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro.
  8. Serve sauce with fish.

Nutrition Facts

Calories482kcal
Protein45.61%
Fat16.01%
Carbs38.38%

Properties

Glycemic Index
44.67
Glycemic Load
3.39
Inflammation Score
-8
Nutrition Score
28.427391363227%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Quercetin
0.54mg

Nutrients percent of daily need

Calories:481.53kcal
24.08%
Fat:8.68g
13.35%
Saturated Fat:1.63g
10.16%
Carbohydrates:46.83g
15.61%
Net Carbohydrates:23.94g
8.71%
Sugar:18.56g
20.62%
Cholesterol:3.56mg
1.19%
Sodium:372.38mg
16.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:55.65g
111.3%
Vitamin B6:1.89mg
94.36%
Fiber:22.88g
91.54%
Iron:14.73mg
81.85%
Manganese:1.18mg
58.88%
Folate:204.7µg
51.17%
Vitamin B12:3µg
49.94%
Calcium:435.78mg
43.58%
Vitamin B2:0.45mg
26.62%
Vitamin B1:0.36mg
24.26%
Vitamin K:21.99µg
20.95%
Phosphorus:197.5mg
19.75%
Magnesium:59.97mg
14.99%
Zinc:2.03mg
13.54%
Vitamin B3:2.4mg
12.01%
Vitamin A:559.5IU
11.19%
Copper:0.18mg
8.79%
Vitamin E:1.03mg
6.9%
Vitamin C:5.49mg
6.65%
Potassium:213.83mg
6.11%
Vitamin D:0.83µg
5.56%
Selenium:1.95µg
2.79%
Vitamin B5:0.24mg
2.4%