Friday, January 15, 2010

Spicy Oven Fried Tilapia

Ingredients
  • 1 tbsp cornmeal
  • 1 tbsp paprika
  • 1/2 tsp dried thyme
  • 1/4 tsp cayenne
  • coars salt and ground pepper
  • 3 4 oz tilapia fillets
Directions

1. Heat oven to 350, spray a baking dish with cooking spray.
2. in a shallow bowl, sitr together cornmeal, paprika, thyme, cayenne, salt and pepper.
3. dredge fillets in cornmeal mixture, turning to coat-shaking off excess.
4. Arrange in dish and spray with cooking spray.
5. Cook 10-12 minutes until opaque and flaky. Serve immediately.

Makes 3 servings
Nutrition
Calories 122
Fat 1g
Sat Fat .5g
Cholesterol 55mg
Sodium 600mg
Potassium 35mg
Carbs 5g
Fiber 1g
Protein 22g

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