MEDITERRANEAN-STYLE HERBED TILAPIA

Mediterranean-Style Herbed Tilapia image

Looking for seafood dinner? Bake these Fiber One™ original bran cereal mixture coated tilapia fillets; flavored with Italian seasoning - perfect if you love Mediterranean cuisine.

Provided by By Betty Crocker Kitchens

Categories Entree

Time 35m

Yield 6

Number Of Ingredients 13

Ingredients

1 1/2 lb tilapia fillets (3/4 inch thick)
1 cup Fiber One™ original bran cereal
2 tablespoons grated Parmesan cheese
2 teaspoons Italian seasoning
1 egg white
1 tablespoon water
Cooking spray
1/4 cup crumbled feta cheese
1 can (14.5 oz) diced tomatoes with basil, garlic and oregano, undrained
1/2 cup sliced pitted kalamata olives (about 20 olives)
2 cloves garlic, finely chopped
1 tablespoon water
1 teaspoon cornstarch

Steps:

Heat oven to 400°F. Spray cookie sheet with sides with cooking spray. Cut tilapia into 6 serving pieces. Place cereal in resealable food-storage plastic bag; seal bag and finely crush with rolling pin or meat mallet (or finely crush in food processor).
In shallow bowl, mix cereal, Parmesan cheese and Italian seasoning. In another shallow bowl, beat egg white and water. Dip fish pieces into egg white, then coat with cereal mixture; place in pan. Spray each fillet with cooking spray.
Bake 10 to 15 minutes or until fish flakes easily with fork.
Meanwhile, in 2-quart saucepan, heat sauce ingredients to boiling; reduce heat and simmer about 10 minutes or until mixture thickens and flavors blend.
To serve, spoon about 3 tablespoons sauce over each fillet; sprinkle with cheese.

Nutrition Facts : Calories 200, Carbohydrate 14 g, Cholesterol 65 mg, Fiber 5 g, Protein 25 g, SaturatedFat 2 g, ServingSize 1 Serving, Sodium 500 mg, Sugar 2 g, TransFat 0 g