Thursday, August 4, 2011

Heart Smart Tilapia-Dr. Oz show

5-6 tilapia filets ( or chicken breasts )
1 package of imitation crab meat
1/4 C. bread crumbs
1/4 C. egg substitute
2 tsp. minced garlic
1 small onion, finely chopped
fat-free non-stick cooking spray
1 T. Italian seasoning
1 T. reduced fat Parmesan cheese
salt and pepper

Spray baking dish with non-stick cooking spray. Season filets on both sides with salt and pepper and place in dish.

In mixing bowl, combine crab meat, bread crumbs, egg substitute, garlic, onion, Italian seasoning and Parmesan cheese. Mix well and then add handful of mixture on top of each filet. Spray fat free cooking spray on top of each filet. Bake in preheated oven at 350 for 30-45 minutes or until fish flakes easily with fork.

I served this with steamed asparagus, green beans and squash, corn on the cob and a whole wheat roll.

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