By Mary Lindsay Jackson, RN, LDN
Keep things on your plate hearty and healthy with this flavorful seafood dish. Team it with a salad for a quick meal. Happy and healthy eating this winter!
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
¼ cup finely chopped walnuts
2/3 cup whole wheat bread crumbs
1 lb tilapia
Preheat oven to 425 degrees F and coat baking dish with 1 tsp olive oil. Beat egg in mixing bowl and add lemon zest, remaining olive oil, garlic, Parmesan cheese, salt and pepper. Mix walnuts and bread crumbs in a large bowl. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish. Bake for 17 minutes (or until inside of filet appears opaque) and serve.
- 4 servings
- 253 calories
- 11 g total fat (2 g saturated fat)
- 11 g carbohydrate
- 27 g protein
- 2 g fiber
- 148 mg sodium
Courtesy American Institute for Cancer Research
Recipes are created and provided by Mary Lindsay Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.