6-Ingredient Almond Crusted Tilapia

Almond Crusted Tilapia
Kaleigh McMordie, MCN, RDN, LD

Nutrition Highlights (per serving)

Calories 320
Fat 13g
Carbs 16g
Protein 38g
View All
Total Time 25 min
Prep 5 min, Cook 20 min
Servings 2 (1 tilapia each)

Eating leaner proteins like fish is a great way to help lower your cholesterol. If you're not used to cooking seafood, it can be a little intimidating at first. Tilapia is a great place to start. It's a very mild, tender white fish that's very versatile and not at all "fishy."

This almond crusted tilapia is a very easy, healthy recipe that's perfect for weeknights. Just coat the fish with an almond "breading" and bake. Then pair it with a steamed vegetable and serving of whole grains, and dinner is served!

Ingredients

  • 1/4 cup raw almonds
  • 1/4 cup whole wheat panko bread crumbs
  • 1/4 teaspoon freshly cracked black pepper
  • 1/4 teaspoon garlic powder
  • 1 lemon
  • 2 (6-ounce) tilapia filets
  • Finely chopped parsley, for serving (optional)

Preparation

  1. Heat oven to 375F. Line a baking sheet with parchment or a silicone baking mat.
  2. In a food processor, combine almonds, panko, pepper, and garlic powder.
  3. Squeeze lemon over fish fillets and coat both sides with almond mixture. Place on prepared baking sheet.
  4. Bake for 10 to 15 minutes (depending on the thickness of fish) and then place under the broiler for 3-5 minutes to crisp.
  5. Remove from the oven and enjoy.

    Ingredient Variations and Substitutions

    If you don't have tilapia, other flaky white fish, such as cod, will work.

    This recipe will also work well with pecans or walnuts. Most nuts offer heart-health benefits.

    Cooking and Serving Tips

    Can't find whole wheat bread crumbs? Make your own by toasting a slice of whole wheat bread until crispy, then grinding it in a food processor or blender to form crumbs.

    Watch the fish carefully under the broiler so that it doesn't burn.

    Serve tilapia with a side of green beans or other steamed vegetables for a quick and easy meal.

    Nutrition Facts
    Servings: 2 (1 tilapia each)
    Amount per serving  
    Calories 320
    % Daily Value*
    Total Fat 13g 17%
    Saturated Fat 2g 10%
    Cholesterol 70mg 23%
    Sodium 168mg 7%
    Total Carbohydrate 16g 6%
    Dietary Fiber 3g 11%
    Total Sugars 2g  
    Includes 1g Added Sugars 2%
    Protein 38g  
    Vitamin D 5mcg 25%
    Calcium 93mg 7%
    Iron 2mg 11%
    Potassium 654mg 14%
    *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

    Rate this Recipe

    You've already rated this recipe. Thanks for your rating!

    Continue Reading