Almond-crusted tilapia

Number of Servings: 
6
Ingredients: 
1 cup sliced or slivered unsalted almonds, finely chopped (pulse about 20 seconds in a food processor, or chop by hand)
1/4 cup plain dried bread crumbs
2 tablespoons brown sugar
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon salt
1 large omega-3 egg, beaten with 1 tablespoon water
1/4 cup flour
1 1/2 pounds tilapia fillets (4 to 6 fillets), each sliced down the center, lengthwise, to create 2 smaller fillets
Salt and pepper
Instructions: 

Preheat the oven to 425°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.

Combine the almonds, bread crumbs, brown sugar, Old Bay Seasoning, and salt in a shallow bowl. Beat egg and water in another bowl. Place the flour on a plate.

Season the fish with additional salt and pepper. To bread the fillets, coat both sides with flour and shake off excess. Dip in the egg and then coat evenly with the nut mixture.

Place each fillet on the baking sheet and bake until golden brown, about 15 minutes

Source: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com
Nutrition Information: 
<p> (per serving)  </p> <p> 280 calories, 12g fat (1.5g saturated, 0.2g omega-3), 260mg sodium, 15g carbohydrates, 2g fiber, 29g protein </p>
Your rating: None Average: 3.6 (14 votes)
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