Walnut-Crusted Tilapia
Recipe from
Family Circle
A wonderful chopped walnut coating adds just the right amount of flavor and crunch to this healthy seafood main dish recipe.
Servings:
4 servings
Prep Time:
15 mins
Total Time:
41 mins
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Ingredients
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3/4 cupchopped walnutssee savings
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1 tablespoonlight mayonnaisesee savings
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3 tablespoonsDijon mustardsee savings
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4tilapia filets (about 6 ounces each)see savings
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1 teaspoondried basilsee savings
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1/4 teaspoonsaltsee savings
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1/4 teaspoonblack peppersee savings
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1 tablespoonolive oilsee savings
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1 smallonion, choppedsee savings
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2 bunchesSwiss chard, stems removed and leaves cut into 1-inch piecessee savings
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Directions
1.
Heat oven to 425 degrees F. Coat a baking sheet with nonstick cooking spray. In a small skillet over medium-high heat, toast 1/4 cup walnuts for 5 minutes.
2.
Stir together mayonnaise and 1 tablespoon of the mustard. Finely chop remaining 1/2 cup walnuts. Brush tilapia with mustard mixture, then sprinkle with 1/2 teaspoon basil and 1/8 teaspoon each salt and pepper. Press 2 tablespoons chopped walnuts onto one side of each fillet.
3.
Place tilapia, walnut-side up, on baking sheet; bake at 425 degrees F for 15 minutes or until fish flakes easily.
4.
Heat oil in a large skillet over medium-high heat. Add onion; cook 4 minutes. Stir in Swiss chard, remaining 1/2 teaspoon basil and 1/8 teaspoon each salt and pepper; cover. Cook, stirring, for 7 minutes or until tender. Add 1/4 cup water if pan becomes dry. Stir in walnuts and remaining 2 tablespoons mustard.
Nutrition information
Per serving: Calories 404, Total Fat 21 g, Saturated Fat 2 g, Cholesterol 86 mg, Sodium 569 mg, Carbohydrate 12 g, Fiber 2 g, Protein 44 g.
Percent Daily Values are based on a 2,000 calorie diet
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Articles
3 Things to Make With...Tilapia
...: Virtually unheard of just a decade or two ago, tilapia is now one of the most popular fish in the United... and preparations. (Between its popularity and versatility, tilapia may just be well on its way to supplanting tuna... as the "chicken of the sea.") It can be hard -- and expensive -- to find fresh tilapia in many parts... read more...
...: Virtually unheard of just a decade or two ago, tilapia is now one of the most popular fish in the United... and preparations. (Between its popularity and versatility, tilapia may just be well on its way to supplanting tuna... as the "chicken of the sea.") It can be hard -- and expensive -- to find fresh tilapia in many parts... read more...
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