Rosemary-Garlic Crusted Tilapia

Dairy-free
Diabetes Appropriate
Egg-free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Nut-free
Soy-free
Weight Management
Wheat-Free / Gluten-Free
Dish type
Dinner
Serves
4
Ready in
25 minutes

Ingredients

  • 2 garlic cloves, peeled
  • 2 tbsp. fresh rosemary
  • 1/4 cup cornmeal
  • 2 tbsp. flaxseed meal
  • 2 tsp. olive oil
  • 3/4 lb. tilapia fillets

Directions

Prep Time
15 minutes
Cook Time
10 minutes
Ready in
25 minutes
  1. Preheat oven to 375°F. Coat a baking sheet with gluten-free nonstick cooking spray. In a food processor combine garlic and rosemary; process until chopped. Add cornmeal and flaxseed; process to combine. Drizzle in oil; pulse to mix. Spread mixture on wax paper.
  2. Coat fillets in cornmeal mixture, turning to coat both sides. Place fillets on baking sheet; coat tops with gluten-free nonstick cooking spray.
  3. Place baking sheet in oven. Bake 10 to 15 minutes or until fish flakes easily with a fork. Serve immediately.

Nutritional Information

Serving Size
1
Per Serving
Calories 175, Calories Fat 54, Total Fat 6g, Saturated Fat 1g, Cholesterol 48mg, Sodium 50mg, Carbohydrate 7g, Protein 23g
Serving Size1
Calories175
Calories Fat54
Calories (fat) extra30
Total Fat6g
Total Fat (extra)9
Saturated Fat1g
Saturated Fat (extra)6
Cholesterol48mg
Cholesterol (extra)16
Sodium50mg
Sodium (extra)2
Potassium336mg
Carbohydrate7g
Carbohydrate (extra)2
Fiber1g
Fiber (extra)7
Sugars0g
Protein23g
Omega30g
Vitamin A30IU
Vitamin A (extra)1
Vitamin C0mg
Vitamin C (extra)1
Iron1mg
Iron (extra)6