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Almond-Crusted Tilapia
Nb persons: 4
Yield:
Preparation time:
Total time: 30
Source: Real Age
Appealingly mild and lean, tilapia still has plenty of heart-healthy omega-3 fats. | |
2 | lemons, optional |
3 tablesponns | lemon juice |
2 tablespoon(s) | extra virgin olive oil |
.5 teaspoon(s) | salt |
.25 teaspoon(s) | pepper, coarsely ground black |
4 (6 ounces each) | tilapia fillets |
.25 cup(s) | sliced natural almonds |
1 small | onion, chopped |
1 bag(s) (12-ounce) | trimmed fresh green beans |
1 package(s) (10-ounce) | sliced white mushrooms |
2 tablespoon(s) | water |
Directions
1. Preheat oven to 425 degrees. From 1 lemon, grate 1 teaspoon peel and squeeze 3 tablespoons juice; cut second lemon into wedges. In cup, mix lemon peel and 1 tablespoon juice, 1 tablespoon oil, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper.
2. Spray 13" by 9" glass baking dish with nonstick spray; place tilapia, dark side down, in dish. Drizzle tilapia with lemon mixture; top with almonds, pressing them on. Bake 15 minutes or until tilapia turns opaque.
3. Meanwhile, in 12-inch skillet, heat remaining 1 tablespoon oil on medium-high 1 minute. Add onion and cook 5 to 6 minutes or until golden, stirring occasionally. Stir in green beans, mushrooms, water, 1/4 teaspoon salt, and 1/8 teaspoon coarsely ground black pepper. Cook about 6 minutes or until most of liquid evaporates and green beans are tender-crisp. Toss with remaining 2 tablespoons lemon juice. Serve bean mixture and lemon wedges with tilapia.
Nutritional Information
(per serving)
Calories 315
Total Fat 15g
Saturated Fat 1g
Cholesterol --
Sodium 380mg
Total Carbohydrate 15g
Dietary Fiber 5g
Sugars --
Protein 33g
Calcium --
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