Walnut-Encrusted Tilapia

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Walnut-Encrusted Tilapia

Nutritive Information

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

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

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

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