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Corn Crusted Tilapia with Zucchini Sauté and Brown Rice

Corn Crusted Tilapia
Yield 4 Servings

Ingredients

5 tilapia fillet, patted dry
1 ounce yogurt, plain
1 cup corn flakes

Preparation

In a plastic baggie add corn flakes and crush them as small as possible. Season each fish fillet with salt and pepper. Evenly spread the plain yogurt onto the top of each fish fillet. Coat the top of each fish fillet with the crushed corn flakes. Preheat a large sauté pan over medium high heat. Add one tablespoon of canola oil to the pre heated pan. Carefully add the fish fillet to the oiled pan crusted side down. Cook fillets about 4 to 5 minutes on each side or until crispy and completely done throughout. Serve warm

Zucchini Tomato Sauté
Yield 4 Servings

Ingredients

1 squash, diced
1 zucchini, diced
3 tomatoes, diced

Preparation

Pre heat a medium sized sauté pan over medium high heat. Add one tablespoon canola oil to heated pan. Add zucchini and squash to hot pan and sauté until crisp tender. Add tomatoes to vegetable sauté and season to taste with salt and pepper. Serve warm.

Brown Rice
Yield 4 Servings

Ingredients

Brown rice

Preparation

Follow directions on rice package to make 4 servings. Season to taste with salt and pepper.

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