From Women Fitness E-Mag Vol No. 531
May 16, 2013 - 9:13am
Tilapia Crusted with Almonds and Whole Wheat
Makes: 4 servings
Calories: 265 Kcal, Fat: 9 g (1.5 g sat fat), Carbohydrate: 15 g,
Protein: 30 g, Fiber: 1 g, Sodium: 226 mg.
Canola oil cooking spray
2 Tbsp. lemon juice
1 Tbsp. extra virgin olive oil
2 tsp. Italian seasoning
1/4 tsp. garlic powder
2 tsp. dried parsley or 2 Tbsp. finely chopped fresh parsley
Salt and pepper to taste
2 Tbsp. whole almonds (about 14-15 nuts)
2/3 cup whole-wheat bread crumbs
1 lb. tilapia
Preheat oven to 425 degrees and coat baking dish with cooking spray.
Beat egg in mixing bowl and add lemon juice, oil, Italian seasoning, garlic powder, parsley, and salt and pepper, combining well.
Process almonds and bread crumbs together in food processor or blender to a medium coarse crumb. Transfer to bowl.
Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish.
Bake for 17 minutes and serve.
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