Almond-Crusted Tilapia

By nurseliz

Cooking Light

Ingredients

• Ingredients
• 1/4 * 1/4 cup whole natural almonds
• 2 * 2 tablespoons dry breadcrumbs
• 1 * 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash)
• 1/8 * 1/8 teaspoon freshly ground black pepper
• 1 * 1 tablespoon canola oil
• 1 * 1 tablespoon Dijon mustard
• 2 * 2 (6-ounce) tilapia fillets
• * Chopped fresh parsley (optional)

Details

Servings 2

Preparation

Step 1

Preparation

1. Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture to a shallow dish.

2. Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired.
Nutritional Information

Calories:
367 (47% from fat)
Fat:
19g (sat 2.1g,mono 10.6g,poly 4.8g)
Protein:
38.9g
Carbohydrate:
9.9g
Fiber:
2.5g
Cholesterol:
85mg
Iron:
1.3mg
Sodium:
321mg
Calcium:
28mg