Healthy Recipe – Walnut-encrusted Tilapia

Tilapia on frying panBy 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.

Nutrition Information

Courtesy American Institute for Cancer Research

Recipes are created and provided by Mary Lindsay Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.

Mission Weight Management offers free surgical and medical weight-loss classes. To find out times and days, call 828-213-4100 or visit [1].