Thursday, February 01, 2007

Something healthy

Like a salad, is perfect for a lazy Sunday night when I don't feel like cooking up a storm. Besides there are too many distractions from TV on Sunday night!

So, here's what we had on Sunday night: Cornmeal Crusted Tilapia Salad.

Cornmeal Crusted Tilapia Salad
Adapted from CL Jan 07

4 (6-inch) corn tortillas, cut into 1/4-inch strips
Cooking spray
1 teaspoon chili powder, divided
3/4 teaspoon salt, divided
1/4 cup all-purpose flour (about 1 ounce)
1/4 cup yellow cornmeal
1 teaspoon onion flakes, crushed
4 (6-ounce) tilapia fillets
7 teaspoons canola oil, divided
6 cups chopped romaine lettuce
1 1/2 cups chopped red bell pepper (about 1 large)
1 cup halved grape tomatoes
1/4 cup thinly sliced red onion
2 tablespoons chopped fresh cilantro
1 1/2 tablespoons fresh lime juice
1/4 teaspoon Dijon mustard
1/4 cup preshredded reduced-fat 4-cheese Mexican blend cheese

Preheat oven to 425º.
Place tortilla strips on a baking sheet lined with foil; lightly coat tortilla strips with cooking spray. Sprinkle strips with 1/2 teaspoon chili powder and 1/4 teaspoon salt. Bake at 425º for 10 minutes or until crisp, and set aside.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cornmeal, onion flakes, and the remaining 1/2 teaspoon chili powder in a shallow dish. Sprinkle fish with 1/4 teaspoon salt; dredge in cornmeal mixture.

Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add fish; cook 3 minutes on each side or until browned and fish flakes easily when tested with a fork or until desired degree of doneness.

Combine romaine and next 4 ingredients (through cilantro) in a large bowl. Combine juice, mustard, and remaining 1/4 teaspoon salt in a small bowl, stirring with a whisk. Gradually add remaining 4 teaspoons oil, stirring constantly with a whisk. Drizzle juice mixture over lettuce mixture; toss gently to coat. Place 1 1/2 cups salad mixture on each of 4 plates; sprinkle each serving with 1 tablespoon cheese. Place 1 fish fillet on each salad; top with 5 tortilla strips.

Yield: 4 servings

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