Makes: 4 servings

Active Time: 30 minutes
Total Time: 40 minutes

Ingredients:

• Canola oil cooking spray
• 1 cup whole-wheat dry breadcrumbs
• ½ cup plain dry breadcrumbs
• 1 cup whole-grain cereal flakes
• 1 teaspoon lemon pepper
• ½ teaspoon garlic powder
• ½ teaspoon paprika
• ½ cup all-purpose flour
• 2 large egg whites, beaten
• 1 pound tilapia fillets, cut into ½-by-3-inch strips

Directions:

Preheat oven to 450oF. Set a wire rack on a baking sheet; coat with cooking spray. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded
fish with cooking spray. Bake until the fish is cooked through and the
breading is golden brown and crisp, about 10 minutes.

Serve with homemade cole slaw - see recipe below.

Watching sodium?

Use fresh l emon and ground black pepper instead of lemon pepper seasoning.

Cole Slaw

Makes: 6 servings, about ¾ cup each

Active Time: 20 minutes
Total Time: 20 minutes

Ingredients:

• 3 Tablespoons reduced-fat mayonnaise
• 3 Tablespoons nonfat plain yogurt
• 1 Tablespoon Dijon mustard
• 2 teaspoons cider vinegar
• 1 teaspoon sugar
• Salt & freshly ground pepper
• 4 cups shredded cabbage, any variety (about ½ a small head)
• 1 cup grated carrots (about 2 medium)

Directions:

Combine mayonnaise, yogurt, mustard, vinegar and sugar in a large bowl. Season with salt and pepper. Add cabbage and carrots and toss well.

Budget-friendly Tip

Buy a head of cabbage instead of pre-shredded bagged cabbage to save money and add freshness.