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Nutrition Facts

Serving Size 1 (418g)

Recipe makes 4 servings

Calories 316
Calories from Fat 117 (37%)
Amount Per Serving %DV
Total Fat 13.1g 20%
Saturated Fat 2.2g 11%
Monounsaturated Fat 7.6g
Polyunsaturated Fat 2.3g
Trans Fat 0.0g
Cholesterol 85mg 28%
Sodium 390mg 16%
Potassium 1064mg 30%
Total Carbohydrate 17.2g 5%
Dietary Fiber 7.1g 28%
Sugars 3.4g
Protein 39.9g 79%

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Almond-Crusted Tilapia

Recipe #364576 | 30 min | 10 min prep | add private note
yogiclarebear

By: yogiclarebear
Apr 5, 2009

This "Healthy in a Hurry" recipe came from Good Housekeeping magazine, September 2008. "Appealingly mild and lean, tilapia still has plenty of heart-healthy omega-3 fats. (Bonus: It is one of the least mercury-laden fish, and is also low in sodium.) Green beans and mushrooms deliver fiber and potassium, while crunchy almonds boast antioxidants." I'd probably skip the oil and take my fats from extra almonds.

SERVES 4 (change servings and units)

Ingredients

Directions

  1. 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. 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. 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.

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