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Almond-Crusted Tilapia

Tags: 300 calories or less, 600 calories or less, oven, 30 minutes or less, main course, tilapia/catfish

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Calories: 

280

Total Fat: 

12g

Protein:  

29g

Total Time: 

N/A

Prep Time: 

N/A

Cook Time: 

15 minutes

Yield: 

6 servings

Ingredients

1 cup sliced or slivered unsalted almonds, finely chopped (pulse about 20 seconds in a food processor, or chop by hand)
1/4 cup plain dried bread crumbs
2 tablespoons brown sugar
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon salt
1 large omega-3 egg, beaten with 1 tablespoon water
1/4 cup flour
1 1/2 pounds tilapia fillets (4 to 6 fillets), each sliced down the center, lengthwise, to create 2 smaller fillets
Salt and pepper

Directions

Preheat the oven to 425°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.

Combine the almonds, bread crumbs, brown sugar, Old Bay Seasoning, and salt in a shallow bowl. Beat egg and water in another bowl. Place the flour on a plate.

Season the fish with additional salt and pepper. To bread the fillets, coat both sides with flour and shake off excess. Dip in the egg and then coat evenly with the nut mixture.

Place each fillet on the baking sheet and bake until golden brown, about 15 minutes

Nutritional Information per Serving

Calories: 280

Total Fat: 12

Protein: 29g

Courtesy of: Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD Cofounders, Meal Makeover Moms.com