Sunday, April 13, 2008

Italian Tilapia

Italian Tilapia

Cooking spray
1/8 tsp garlic powder
1/4 c. Stove Top stuffing
1/8 tsp black pepper
1 tsp Italian seasoning
1 egg white
2 TB reduced fat Parmesan cheese
4 (6 oz) tilapia fillets
1 TB cornmeal

Preheat oven to 450*. Cover jelly roll pan with foil and spray with cooking spray. Pound stuffing until it is fine crumbs. Combine with Italian seasoning, Parmesan cheese, cornmeal, garlic powder, and black pepper in small shallow bowl. Place egg white in small shallow dish and dip fish into egg white. Place fish on prepared pan and top with crumb mixture.
Bake in a preheated oven for 10 to 12 minutes or until the fish flakes easily when tested with a fork and is opaque all the way through.

Yield: 4 servings. Per serving= 234 Calories; 3g Fat (11.6% calories from fat); 35g Protein; 14g Carbohydrate; trace Dietary Fiber; 86mg Cholesterol; 357mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat.

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