Ingredients:
Fish
6 oz. raw tilapia, cut into two even “strips”
1/4 cup Fiber One bran cereal (original)
2 tbsp. bread crumbs
2 tbsp. fat-free liquid egg substitute
1 tsp. garlic powder
1/4 tsp. onion powder
black pepper, to taste
For Chips
6 oz. sweet potato sliced into French fry shapes
Optional: ketchup, for dipping
Directions:
Preheat oven to 450 degrees.
To make the fish, you can use either a broiler pan or toaster oven. Line the bottom of the broiler pan or toaster oven with aluminum foil, and spray the rack with nonstick spray. If using a toaster oven for the fish, preheat it to 450 degrees.
In a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Place only half of the crumbs in a small bowl, and save the other half for the next time. Add, garlic powder, onion powder, and sa lt to the bowl. Season to taste with pepper and, additional galric seasonings. Mix well, transfer to a plate, and set aside.
Place sweet potato strips in a bowl, add a light mist of nonstick spray, and sprinkle with seasoning of your choice. Toss sweet potatoes to evenly distribute seasoning, and then transfer to a baking sheet sprayed with nonstick spray. Sweet Potato pieces should lie flat on the sheet. Bake in the oven for 20 minutes or so (longer for thick-cut fries, shorter for skinnier fries), flipping halfway through baking. Fries are done when they are starting to brown on the edges and get crispy. After you put fries in the oven to bake, move on to your fish.
Place fish strips on a plate, and cover with egg substitute, turning fish over and spreading the egg substitute to coat. Give fish a light shake to remove excess egg substitute, and then transfer the strips to the plate with the breadcrumb mixture. Coat fish strips well with crumb mixture by pressing them into the crumbs, flipping them over, and coating the sides. Spray the tops of the breaded fish strips with a light mist of nonstick spray.
Place fish strips on the rack of the broiler pan or toaster oven. If using the broiler pan, place it in the oven.
Cook fish for about 15 minutes, until it is flaky and the tops of the strips are brown and crispy.
Serving Size: entire recipe
Calories: 304
Fat: 2.75g
Sodium: 912mg
Carbs: 36.5g
Fiber: 7g
Sugars: 4.5g
Protein: 36.5g
