Almond-Crusted Tilapia

Photo: Oxmoor House

Reminiscent of a restaurant-style fish amandine, this recipe easily doubles to serve a small dinner party. Almonds add such a rich, nutty flavor to the tilapia that even the pickiest eater will think it is delicious. Serve with green beans and Mashed Red Potatoes with Chives.

Prep: 5 minutes; Cook: 6 minutes

Yield: 2 servings (serving size: 1 fillet)
Recipe from Cooking Light Fresh Food Fast

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Recipe Time

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Nutritional Information

Amount per serving
  • Calories: 367
  • Calories from fat: 47%
  • Fat: 19g
  • Saturated fat: 2.1g
  • Monounsaturated fat: 10.6g
  • Polyunsaturated fat: 4.8g
  • Protein: 38.9g
  • Carbohydrate: 9.9g
  • Fiber: 2.5g
  • Cholesterol: 85mg
  • Iron: 1.3mg
  • Sodium: 321mg
  • Calcium: 28mg

Ingredients

  • 1/4 cup whole natural almonds
  • 2 tablespoons dry breadcrumbs
  • 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash)
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon canola oil
  • 1 tablespoon Dijon mustard
  • 2 (6-ounce) tilapia fillets
  • Chopped fresh parsley (optional)

Preparation

  1. 1. Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture to a shallow dish.
  2. 2. Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired.
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