Recipe: Baked Tilapia Crusted with Almonds

BAKED TILAPIA CRUSTED WITH ALMONDS
"Crusting and baking fish is an excellent way to keep it moist and provide a luscious texture. Almonds and whole-wheat bread crumbs add extra crunch and fiber to the crust. The herbs and seasonings provide fresh flavor and the egg is crucial for binding the crumbs to the filet. The result is a delicious fish that pairs well with almost any side dish."


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 and pepper to taste
2 Tbsp. whole almonds (about 14-15 nuts)
2/3 cup whole-wheat bread crumbs
1 lb. tilapia filets

Preheat oven to 425 degrees F and coat a shallow baking pan with cooking spray.

Beat egg in mixing bowl and add lemon juice, oil, Italian seasoning, garlic powder, parsley, and salt and pepper, combining well; set aside.

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 baking pan.

Bake in 425 degree F oven for 17 minutes.

SERVING SUGGESTION:
For example, add a slice of fresh grilled pineapple. Pop a slice of pineapple under the broiler, or on the grill, for three or four minutes. Complete your meal with a medley of steamed garden vegetables, such as a combination of carrots, broccoli and green beans, and you have a great lunch or dinner.

ABOUT ALMONDS:
Although we consider almonds to be nuts, botanically the almond tree is related to fruit trees like peaches and plums. Almonds contain heart healthy unsaturated fats, vitamin E and fiber. They have a somewhat bitter, yet pleasant taste.

Makes 4 servings

Per serving: 265 calories, 9 g total fat (1.5 g saturated fat), 15 g carbohydrate, 30 g protein, 1 g dietary fiber, 226 mg sodium.

Adapted from source: The American Institute for Cancer Research (AICR)