• 4servings
  • 30minutes
  • 300calories

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Nutrition Info . . .

NutrientsProteins, Lipids, Cellulose
VitaminsB1, B2, B3, B6, H, C, D
MineralsSelenium, Zinc, Copper, Natrium, Iodine, Fluorine, Calcium, Potassium, Phosphorus, Cobalt, Molybdenum

Ingredients Jump to Instructions ↓

  1. 1 lb medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick

  2. 1 cup Fiber One® original bran cereal

  3. 1 teaspoon grated lemon peel

  4. 1 teaspoon chili powder

  5. 1/4 teaspoon salt

  6. 1/8 teaspoon pepper

  7. 1/4 cup milk

  8. 2 tablespoons canola or vegetable oil

  9. 1/3 cup reduced-fat or fat-free mayonnaise

  10. 1 tablespoon lemon juice

  11. 1/4 teaspoon chili powder

  12. Dash ground red pepper (cayenne)

  13. Dash salt

  14. 1/4 cup chopped fresh cilantro

Instructions Jump to Ingredients ↑

  1. Heat oven to 450°F. Spray bottom of 13x9-inch pan with cooking spray. Cut fish crosswise into 2-inch-wide pieces; set aside.

  2. 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).

  3. 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. Drizzle oil evenly over fish.

  4. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.

  5. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.


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