Monday, June 27, 2011

Crusted Tilapia

For years people (and websites) have been trying to convince me that you can crust chicken/fish with cereal to make a healthy "fried" item. I remained skepitical. Mostly I heard cornflakes, and I wondered if that was really that much healthier than breadcrumbs. Then I heard fiber bran cereal, and I thought well that's definitely healthier, but not extremely appetizing. After reading hundreds of reviews saying you can't tell it's bran cereal (the little twig kind, not the flakes), I decided to test it on some tilapia. I am happy to report that it is delicious and that you absolutely can't tell that it's bran. It's got a slightly richer and sweeter flavor, but mixed with the chili powder and the fresh herbs it just tastes wonderful. It's a bit darker in color than it would be with plain bread crumbs, but equally delicious. So skepitics out there, try it out and see for yourself!

Crusted Tilapia:
1/2 lemon
3 Tilapia fillets
1/2 cup of fiber bran cereal
1/2 tsp of pepper
1/4 tsp of salt
1/2 tsp of chili powder
1 garlic clove
1 tbsp of fresh parsley
1 tbsp of sunflower oil

Squeeze the lemon over the fish on both sides, and set asside. In a food processor, pulse the cereal, garlic and parsley until resembles bread crumbs. Add in the seasonings and pulse to combine. Pour the crumbs into a shallow dish. Heat the oil in a skillet over medium high heat. Slice each fish fillet along the natural divide so you have 2 strips from each fillet. Dip the strips in the cereal mixture and coat with crumbs on both sides. Put fish in pan and cook until brown and crisp, about 3-4 minutes on each side.

Happy Eating.



  1. This looks quite tasty. I like the fact that you used bran and pan fried it, making it healthier than deep fried fish with egg batter. thanks for sharing!

  2. looks great, thanks for sharing :)


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