Mar 15, 2015 9:07 am - Posted by peter
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Lemon-chili tilapia packed with high fiber

Want to eat more good-for-you fish? Try high-fiber cereal-coated tilapia that can be on your dinner table in just 30 minutes.

Prep Time 15 minutes

Total Time 30 minutes Servings 4



  • 1 lb medium-firm textured fish fillets (such as tilapia, cod or haddock), about 3/4 inch thick
  • 1 cup Fiber One™ original bran cereal
  • 1 teaspoon grated lemon peel
  • 1 teaspoon chili powder
  • ¼ teaspoon salt
  • 1/8 teaspoon pepper
  • ¼ cup milk
  • 2 tablespoons canola or vegetable oil


  • 1/3 cup reduced-fat or fat-free mayonnaise
  • 1 tablespoon lemon juice
  • ¼ teaspoon chili powder
  • Dash ground red pepper (cayenne)
  • Dash salt
  • ¼ cup chopped fresh cilantro


  1. Heat oven to 450°F. Spray bottom of 13×9-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).
  1. 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.
  1. Bake uncovered 10 to 15 minutes or until fish flakes easily with fork.
  1. Meanwhile, in small bowl, mix all sauce ingredients except cilantro until blended. Stir in cilantro. Serve sauce with fish.

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