Almond Crusted Tilapia

Almond Crusted Tilapia is a light and flavorful dish that combines the delicate taste of tilapia with a crunchy almond crust, providing a delightful contrast in texture. This healthy supper is perfect for a quick weeknight meal while being both nutritious and satisfying.

Ingredients

• Tilapia fillets - 2 (about 150g each)
• Almond flour - 1/2 cup (50g)
• Egg - 1 large
• Garlic powder - 1 teaspoon
• Paprika - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 2 tablespoons
• Fresh parsley - 2 tablespoons (chopped, for garnish)

Steps

1. Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
2. In a shallow bowl, whisk the egg until well beaten.
3. In another shallow bowl, combine the almond flour, garlic powder, paprika, salt, and black pepper.
4. Dip each tilapia fillet into the beaten egg, allowing any excess to drip off, then coat it evenly with the almond flour mixture.
5. Place the coated fillets on the prepared baking sheet and drizzle with olive oil.
6. Bake in the preheated oven for 12-15 minutes, or until the fish is cooked through and the crust is golden brown.
7. Remove from the oven and let rest for a couple of minutes before serving.
8. Garnish with chopped fresh parsley and serve with a side of steamed vegetables or a fresh salad.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 14 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 400 mg
• Cholesterol: 75 mg
• Total Fat: 20 g
• Saturated Fat: 2 g
• Unsaturated Fat: 17 g
• Water: 0.5 L

Health Benefits

• Rich in protein, supporting muscle health and recovery.
• High in healthy fats from almonds, which can promote heart health.

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