1 lb. tilapia fillet
2 T. cornmeal
2 T. flour
1 tsp. canola oil
2 tsp. butter
2 tsp. flour
1 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground cumin
3/4 C. Fat: free half-and-half
2 T. parsley, or cilantro, optional
lime slices, optional

Thaw fish, if frozen. Rinse fish; pat dry. Cut into 4 serving-size portions. Stir together cornmeal and the 2 T. flour. Sprinkle over both sides of fish. Lightly coat a 12-inch nonstick skillet with cooking spray. Add oil to skillet. Heat over medium-high heat. Add fish pieces. Cook pieces over medium to medium-high heat for 2-3 minutes per side or until fish flakes easily when tested with a fork. Remove fish from skillet. Keep warm. Melt butter in the same skillet. Stir in the 2 tsp. flour, chili powder, salt and cumin. Stir in half-and-half. Cook and stir until thickened and bubbly. Cook and stir for 1 minute more. To serve, spoon sauce over fish. If desired, sprinkle with parsley, garnish with lime slices.

Yield: 4 servings
Calories: 188
Fat: 4g
Fiber: 1g