By Sonja Goedkoop
Makes 4 servings.
Per Serving: 253 calories, 11 g total fat (2 g. saturated fat),
11 g carbohydrate, 27 g protein, 2 g fiber, 148 mg sodium.
Prep Time: 15 minutes
Cook Time: 20 minutes
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
Directions:
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.
Source: http://www.aicr.org/health-e-recipes/2017/walnut-encrusted-tilapia
