Red Neck Tilapia with Citrus Salsa
 

Serves 4

Nutritional Analysis Per Serving: 

Calories  260 Dietary Fiber  2g
Total Fat 4.5g Sugars  9g
Saturated Fat 0g Protein  24g
Cholesterol  0mg Vitamin A 35%
Total Carbohydrate 34g Vitamin C 50%
Sodium  190mg Calcium  10%
Iron 15%
 

Amount:

Ingredients:
1/2 cup Bread crumbs, dry, plain
2 tsp. Lemon peel
2 tsp. Paprika
2 tsp. Dry oregano
3/4 tsp. Red pepper flakes
1/4 cup Skim milk
3 tbsp. Liquid egg substitute
1/3 tsp. Sugar
4 Tilapia fillets, raw (3-5 oz. each)
Citrus Salsa:
1 cup Pink grapefruit unsweetened
1 cup Mandarin oranges, canned in light syrup
1/2 tbsp. Honey
1/2 tbsp. Fresh basil, chopped
Recipe Directions:
  1. Combine breadcrumbs, lemon peel, paprika, oregano and red pepper flakes; reserve.
  2. In another shallow pan, combine skim milk, eggs and sugar and mix well; keep cold
  3. Dip tilapia fillets in milk/egg sub mixture, then dredge to coat in crumb mixture.
  4. Arrange in a single layer on pan sprayed with Pam.  Do not cover with foil.
  5. Bake in 400 degree oven (350 degree conventional oven) 20 minutes, until internal temperature reaches 155 degrees.
  6. Over each serving pan of food, pour 1/3 cup room temperature salsa over each fillet.