Recipes

Cornmeal-Crusted Tilapia Salad

While the component list is long, most of the work is actually measuring out seasonings and prepared components. The dish comes collectively in much less than half-hour. Substitute any company white fish, such as pink snapper or flounder, for tilapia.

Cornmeal-Crusted Tilapia Salad
Cornmeal-Crusted Tilapia Salad

Ingredients

  • 4 (6-inch) corn tortillas, cut into 1/4-inch strips
  • Cooking spray
  • 1 teaspoon chili powder, divided
  • 3/4 teaspoon salt, divided
  • 1/4 cup all-purpose flour (about 1 ounce)
  • 1/4 cup yellow cornmeal
  • 1 teaspoon onion flakes, crushed
  • 4 (6-ounce) tilapia fillets
  • 7 teaspoons canola oil, divided
  • 6 cups chopped romaine lettuce
  • 1 1/2 cups chopped red bell pepper (about 1 large)
  • 1 cup halved grape tomatoes
  • 1/4 cup thinly sliced red onion
  • 2 tablespoons chopped fresh cilantro
  • 1 1/2 tablespoons fresh lime juice
  • 1/4 teaspoon Dijon mustard
  • 1/4 cup shredded reduced-fat 4-cheese Mexican blend cheese

How to Make It

Step 1

Preheat oven to 425º.

Step 2

Place tortilla strips on a baking sheet lined with foil; lightly coat tortilla strips with cooking spray. Sprinkle strips with 1/2 teaspoon chili powder and 1/4 teaspoon salt. Bake at 425º for 10 minutes or until crisp, and set aside.

Step 3

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, onion flakes, and the remaining 1/2 teaspoon chili powder in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in cornmeal mixture.

Step 4

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness.

Step 5

Combine romaine and next 4 ingredients (through cilantro) in a large bowl. Combine juice, mustard, and remaining 1/4 teaspoon salt in a small bowl, stirring with a whisk. Gradually add remaining 4 teaspoons oil, stirring constantly with a whisk. Drizzle juice mixture over lettuce mixture; toss gently to coat. Place 1 1/2 cups salad mixture on each of 4 plates; sprinkle each serving with 1 tablespoon cheese. Place 1 fish fillet on each salad; top with 5 tortilla strips.

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