1 lb. tilapia fillet
\n2 T. cornmeal
\n2 T. flour
\n1 tsp. canola oil
\n2 tsp. butter
\n2 tsp. flour
\n1 tsp. chili powder
\n1\/4 tsp. salt
\n1\/4 tsp. ground cumin
\n3\/4 C. Fat: free half-and-half
\n2 T. parsley, or cilantro, optional
\nlime slices, optional<\/p>\n
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.<\/p>\n
Yield: 4 servings
\nCalories: 188
\nFat: 4g
\nFiber: 1g<\/p>\n","protected":false},"excerpt":{"rendered":"
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…<\/p>\n