Walnut-Encrusted Tilapia

Walnut-Encrusted Tilapia

Enjoy the crispiness of fried fish with a healthy twist by baking fresh tilapia, coated in crushed walnuts and whole wheat bread crumbs. Walnuts contain high levels of polyphenols, which are phytochemicals that have antioxidant properties. 

CAL/SERV :

253

PREP TIME :

15 MINS

YIELDS :

4 SERVINGS

COOK TIME:

20 MINS

INGREDIENTS
  • 1 Tbsp extra virgin olive oil, divided
  • 1 large egg
  • Zest of 1 lemon
  • 1 clove garlic, finely chopped
  • 1 Tbsp freshly grated Parmesan cheese
  • Salt and pepper to taste
  • 1/4 cup finely chopped walnuts
  • 2/3 cup whole wheat bread crumbs
  • 1 lb tilapia

INSTRUCTIONS
  1. Preheat oven to 425 degrees and coat baking dish with 1 tsp olive oil.
  2. Beat egg in mixing bowl and add lemon zest, remaining olive oil, garlic, Parmesan cheese, salt and pepper.
  3. Mix walnuts and bread crumbs in a large bowl.
  4. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish.
  5. Bake for 17 minutes (or until inside of filet appears opaque) and serve.

Nutrition (per serving):

253 calories, 11 g total fat (2 g. saturated fat),
11 g carbohydrate, 27 g protein, 2 g fiber, 148 mg sodium.

 Courtesy of American Institute for Cancer Research