Tilapia Crusted with Almonds and Whole Wheat - 15g Carbs, 1g Fiber
From: American Institute for Cancer Research
Summer Catch
Breading and baking fish is a healthy way to infuse flavor and keep
it moist. Tilapia is a mild white fish that pairs well with fresh
Italian herbs and packs healthy protein. The crust is a nutritious
combination of whole-wheat bread crumbs and almonds. Nuts like
almonds contain heart-healthy unsaturated fats, fiber and vitamin
E, which is being studied for its antioxidant properties.
Canola oil cooking spray
1 egg
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, to taste
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.
Servings: 4
Nutrition per Serving:
265 Calories, 9g Total Fat, 1.5g Saturated Fat, 30g Protein,
15g Carbs, 1g Dietary Fiber, 226mg Sodium
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