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Almond Crusted Tilapia
This is a very tasty and easy to make Tilapia recipe. The almonds and Parmesan cheese makes a crispy crust while the Lemon Pepper and granulated garlic give a nice mix of flavors. Squeeze a little lemon juice over the fish just before serving. We served this dish with a side of Spinach Rice which not only adds color, but another Super Food.
What we also liked about this dish is that it is fairly low in sodium while being a great source of protein and Omega-6 fatty acids which helps to regulate your metabolism and promotes bone health. Tilapia is an excellent choice for those that want to eat fish but hate fishy tasting fish.
Ingredients:
- 1 egg
- 1/2 teaspoon Lemon Pepper
- 1/2 teaspoon Granulated Garlic
- 1/2 cup ground almonds
- 1/2 cup freshly grated Parmesan cheese
- 4 tilapia fillets
- 2 tablespoons all-purpose flour
- 2 tablespoons olive oil
- Sea Salt to taste
- 1/2 cup freshly grated Parmesan cheese
- 4 sprigs parsley
- 4 lemon wedges
Instructions:
- In a small bowl beat the egg, lemon pepper and garlic pepper and set aside
- In a shallow dish stir ground almonds and 1 cup Parmesan cheese until blended and set aside
- Dust fillets with flour shaking off the excess
- Dip fillets in egg mix and press into the almond mix
- In a large skillet over medium high heat olive oil
- Add tilapia for 3-4 minutes or until golden brown on both sides
- Turn the heat down to medium and salt fillets to taste
- Sprinkle the rest of the Parmesan cheese on top of fillets, cover the pan and cook until cheese has melted, about 4 minutes
- Serve tilapia with parsley and lemon wedges as garnish
Makes 4 servings.
Nutrition Facts
Amount Per Serving
Calories 367.00
Total Fat 24.00g
Saturated Fat6.00g
Polyunsaturated Fatg
Monounsaturated Fatg
Cholesterol g
Sodium 459.00mg
Potassium mg
Total Carbohydrate 6.00g
Dietary Fiber2.00g
Total Sugars1.00g
Protein 33.00g
This is a very tasty and easy to make Tilapia recipe. The almonds and Parmesan cheese makes a crispy crust while the Lemon Pepper and granulated garlic give a nice mix of flavors. Squeeze a little lemon juice over the fish just before serving. We served this dish with a side of Spinach Rice which not only adds color, but another Super Food.
What we also liked about this dish is that it is fairly low in sodium while being a great source of protein and Omega-6 fatty acids which helps to regulate your metabolism and promotes bone health. Tilapia is an excellent choice for those that want to eat fish but hate fishy tasting fish.
Ingredients:
- 1 egg
- 1/2 teaspoon Lemon Pepper
- 1/2 teaspoon Granulated Garlic
- 1/2 cup ground almonds
- 1/2 cup freshly grated Parmesan cheese
- 4 tilapia fillets
- 2 tablespoons all-purpose flour
- 2 tablespoons olive oil
- Sea Salt to taste
- 1/2 cup freshly grated Parmesan cheese
- 4 sprigs parsley
- 4 lemon wedges
Instructions:
- In a small bowl beat the egg, lemon pepper and garlic pepper and set aside
- In a shallow dish stir ground almonds and 1 cup Parmesan cheese until blended and set aside
- Dust fillets with flour shaking off the excess
- Dip fillets in egg mix and press into the almond mix
- In a large skillet over medium high heat olive oil
- Add tilapia for 3-4 minutes or until golden brown on both sides
- Turn the heat down to medium and salt fillets to taste
- Sprinkle the rest of the Parmesan cheese on top of fillets, cover the pan and cook until cheese has melted, about 4 minutes
- Serve tilapia with parsley and lemon wedges as garnish
Makes 4 servings.
Nutrition Facts
Amount Per Serving
Calories 367.00
Total Fat 24.00g
Saturated Fat6.00g
Polyunsaturated Fatg
Monounsaturated Fatg
Cholesterol g
Sodium 459.00mg
Potassium mg
Total Carbohydrate 6.00g
Dietary Fiber2.00g
Total Sugars1.00g
Protein 33.00g