Tilapia for Two

Author: Canadian Living

Toaster ovens are versatile, energy-efficient and perfect for cooking small portions. Fresh bread crumbs are the secret to the fish's crunchy coating.

  • Portion size 2 servings
  • Credits : Canadian Living Magazine: March 2007

Ingredients

  • 1 tablespoon light mayonnaise
  • 1 1/2 teaspoon Dijon mustard
  • 1 garlic clove minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tilapia fillets
  • 2 catfish fillets
  • 3 tablespoons fresh bread crumbs
  • 2 tablespoons minced fresh parsley
  • 1 tablespoon extra-virgin olive oil

Method

In small bowl, stir together mayonnaise, mustard, garlic, salt and pepper; brush on top of each fillet. Place on toaster oven tray.

In bowl, stir together bread crumbs, parsley and oil; sprinkle over mayonnaise mixture, patting to adhere. Bake in 425°F (220°C) toaster oven until topping is golden and fish flakes easily when tested, about 18 minutes.

Nutritional facts Per serving: about

  • Sodium 479 mg
  • Protein 33 g
  • Calories 261.0
  • Total fat 13 g
  • Cholesterol 73 mg
  • Saturated fat 3 g
  • Total carbohydrate 4 g

%RDI

  • Iron 10.0
  • Fibre 0.0
  • Folate 7.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 8.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Tilapia for Two

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