Monday, June 11, 2007

Crab-Topped Tilapia

Prep: 15 minutes
Bake: 25 minutes
Yield: 4 servings

4 tilapia fillets (5 ounces each)
1/4 teaspoon pepper
1/8 teaspoon salt
1/3 cup finely chopped celery
2 tablespoons finely chopped onion
1 garlic clove, minced
2 1/2 teaspoons butter, melted, divided
2 teaspoons all-purpose flour
1/8 teaspoon dried thyme
1/4 cup fat-free milk
1 1/2 teaspoons lemon juice
3/4 teaspoon Worcestershire sauce for chicken
dash hot pepper sauce
1/4 cup reduced-fat mayonnaise
1 pouch (6 ounces) premium crabmeat, drained
4 tablespoons seasoned bread crumbs, divided

Sprinkle tilapia with pepper and salt. Place in a baking dish coated with nonstick cooking spray; set aside.

In a small nonstick skillet coated with nonstick cooking spray, cook the celery, onion and garlic in two teaspoons butter until tender. Stir in flour and thyme until blended. Gradually whisk in milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the lemon juice, Worcestershire sauce and hot pepper sauce.

Remove from the heat; stir in mayonnaise until blended. Stir in crab until and 3 tablespoons bread crumbs. Spoon onto fillets. Toss remaining bread crumbs and butter; sprinkle over crab mixture.

Cover and bake at 350 for 18 minutes. Uncover; bake 5-10 minutes longer or until fish flakes easily with a fork.

Tips and Tricks
I never have celery on hand, so I substitute a pinch of celery salt and omit the rest of the salt. Line baking pan with foil for easy clean up. If you don't have Worcestershire sauce for chicken, substitute regular Worcestershire sauce in the topping.
Make It Healthier
Use trans-fat free spread. Omit salt.
How Kids Can Help
Chop onion and celery with food chopper. Measure dry ingredients. Spoon crab topping over fish fillets.

Nutrition Facts
1 fillet equals 248 calories, 9 g fat (3 g saturated fat) 106 mg cholesterol, 618 mg sodium, 10 g carbohydrate, 1 g fiber, 32 g protein
Diabetic Exchanges
5 very lean meat, 1 fat, 1/2 starch

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