Honey Mustard Tilapia

Honey Mustard Tilapia
POINTS® Value | 5
Servings | 2

Ingredients
10 oz raw farm-raised tilapia
1/3 cup dried bread crumbs or Panko (Japanese Bread Crumbs)
1 Tbsp shredded Parmesan cheese
1 tsp Cajun seasoning
2 Tbsp honey mustard (I used Gulden's Spicy Honey Mustard)

Instructions
1.Combine bread crumbs or panko, cheese, and cajun seasoning in a shallow dish.

2. Spread honey mustard on top side of each fillet (2 5-oz fillets). Then dip into bread crumb mixture, pressing to adhere to mustard.

3. Place in baking pan coated with nonstick cooking spray, crumb-side up.

4. Bake in a 350°F oven for 20 minutes.

Mexican Tuna Salad

MEXICAN TUNA SALAD

Source: "Eating Well Magazine-March 1998"
Points: 3
Serves: 2
(serving size: 1 cup - 157 Calories 2g Fat 2g Fiber)

6 ounces tuna in water, canned -- drained and flaked
1 small green bell pepper -- minced
2 scallions -- minced
1/4 cup green salsa (salsa verde)
6 olives, small -- chopped (pimento-stuffed)
2 Tablespoons nonfat mayonnaise
1 tablespoon fresh lime juice
1/2 teaspoon ground cumin
salt and pepper -- to taste

In a bowl, combine all ingredients except salt & pepper and stir well. Season with salt & pepper, if desired.

Tilapia w/ Creamy Sauce

Tilapia with Creamy Sauce
Servings: 4
Points: 7
submitted by: Karnis

INGREDIENTS
4 (4 ounce) fillets tilapia
butter flavored cooking spray
4 teaspoons margarine, melted
2 tablespoons lemon juice
2 tablespoons chopped fresh dill weed
1 tablespoon lemon-pepper seasoning

4 teaspoons cream cheese
5 tablespoons lemon juice, or to taste
2 tablespoons chopped fresh dill weed

DIRECTIONS
Preheat the oven to 375 degrees F (175 degrees C).

Grease a baking sheet with cooking spray. Place the tilapia fillets on the sheet, and coat them lightly with cooking spray. Spoon the melted margarine over each fillet, then drizzle with 2 tablespoons of lemon juice. Season with lemon pepper and 2 tablespoons of dill.

Bake for 15 minutes in the preheated oven, or until the fish is opaque and flakes easily.

While the fish is baking, combine the cream cheese, 5 tablespoons of lemon juice and 2 tablespoons of dill in a small bowl. Heat in the microwave for 1 minute and 10 seconds, then stir to blend.

Place fillets onto serving plates, and spoon sauce around them in a decorative fashion.

*I used less lemon juice than is called for, used brumble and brown yogurt spread instead of margarine, used ocean perch instead of tilapia, and used dried dill instead of fresh (much less is required when it's dried.) I also added some salt, pepper, and herb to the sauce, and there is no reason you need to heat the sauce in the microwave more than 20 seconds.

I served this with steamed and seasoned yellow and green squash and 1/4 pack of Lipton's stroganoff noodles per person (so it serves 4). The fish is 4 points per serving by the recipe, and serves 4. The noodle package says 2 servings but we split it into 4 so it came out to 3 points. It's really a lot of food for 7 points!

Cornmeal-Battered Oven-Fried Catfish

Cornmeal-Battered Oven-Fried Catfish
submitted by: WW-Karnis
Servings - 4
PPS - 5

Ingredients
1/2 cup uncooked yellow cornmeal
1 tsp paprika
1 tsp dried thyme
1 tsp table salt
1/2 tsp celery seed
1/2 tsp onion powder
1/2 tsp garlic powder
1/2 tsp black pepper, freshly ground
1/2 cup fat-free skim milk
2 sprays cooking spray
1 pound catfish fillet(s), cut into 4 pieces
1 pound asparagus, steamed
1 medium lemon(s), quartered

Instructions
Preheat oven to 425°F.
Coat a large nonstick baking sheet with cooking spray.
In a shallow soup bowl, combine cornmeal, paprika, thyme, salt, celery seeds, onion powder, garlic powder and pepper.
Pour milk into another shallow soup bowl.
Dredge fillets first in milk and then in cornmeal mixture, coating both sides and pressing cornmeal mixture gently to adhere.
Place coated fillets on baking sheet and lightly spray each with cooking spray.
Bake until cooked through, about 15 minutes.
Let stand at room temperature 2 minutes before serving with asparagus and lemon wedges.

Yields 1 fillet and 1/4 of asparagus per serving. Serves 4. 5 points.