Walnut Crusted Tilapia Recipes

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WALNUT-ENCRUSTED TILAPIA



Walnut-Encrusted Tilapia image

Enjoy the crispiness of fried fish with a healthy twist by baking fresh tilapia, coated in crushed walnuts and whole wheat bread crumbs. Walnuts contain high levels of polyphenols, which are phytochemicals that have antioxidant properties. They're also rich in heart-healthy omega-3 fatty acids and other important nutrients including copper and manganese. Done in 20 minutes, this simple recipe makes the perfect weekday dinner.

Provided by AICR

Categories     entree, seafood, sponsored

Time 35m

Yield 4 servings

Number Of Ingredients 9

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
1/4 cup finely chopped walnuts
2/3 cup whole wheat bread crumbs
1 lb tilapia

Steps:

  • Preheat oven to 425 degrees 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 Facts : Calories 260 calories

WALNUT-CRUSTED TILAPIA



Walnut-Crusted Tilapia image

We absolutely love this Tilapia. It's so healthy plus it's quick and easy to make!

Provided by Anna Taylor

Categories     Fish

Time 30m

Number Of Ingredients 7

1/4 c chopped walnuts
1 Tbsp light mayonnaise
1 Tbsp dijon mustard
4 tilapia fillets
1/2 tsp dried basil
1/8 tsp salt
1/8 tsp black pepper

Steps:

  • 1. Heat oven to 425. Coat a baking sheet with nonstick cooking spray. In a small skillet over medium-high heat, toast walnuts for 5 minutes.
  • 2. Stir together mayonnaise and mustard. Brush tilapia with mustard mixture, then sprinkle with basil, salt and pepper. Press chopped walnuts onto top side of each fillet.
  • 3. Place tilapia on baking sheet; bake @ 425 for 15 minutes or until fish flakes easily. Enjoy!

TOMATO WALNUT TILAPIA



Tomato Walnut Tilapia image

Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. -Phyl Broich-Wessling, Garner, Iowa

Provided by Taste of Home

Categories     Dinner

Time 20m

Yield 4 servings.

Number Of Ingredients 10

4 tilapia fillets (4 ounces each)
1/4 teaspoon salt
1/4 teaspoon pepper
1 tablespoon butter
1 medium tomato, thinly sliced
TOPPING:
1/2 cup soft bread crumbs
1/4 cup chopped walnuts
2 tablespoons lemon juice
1-1/2 teaspoons butter, melted

Steps:

  • Sprinkle fillets with salt and pepper. In a large skillet coated with cooking spray, cook fillets in butter over medium-high heat until lightly browned, 2-3 minutes on each side., Transfer fish to a broiler pan or baking sheet; top with tomato.Combine topping ingredients; spoon over the tomato slices., Broil 3-4 in. from the heat until topping is lightly browned and fish just begins to flake easily with a fork, 2-3 minutes.

Nutrition Facts : Calories 202 calories, Fat 10g fat (4g saturated fat), Cholesterol 67mg cholesterol, Sodium 251mg sodium, Carbohydrate 6g carbohydrate (2g sugars, Fiber 1g fiber), Protein 23g protein. Diabetic Exchanges

WALNUT-CRUSTED TILAPIA



WALNUT-CRUSTED TILAPIA image

Categories     Fish     Nut     Bake     Quick & Easy

Yield 4 servings

Number Of Ingredients 6

2 tablespoon light mayonnaise
2 tablespoon Dijon mustard
1 teaspoon chopped fresh basil
1/8 teaspoon each salt and fresh ground pepper
3/4 cup or more crushed Emerald Glazed Walnuts Original flavor
4 Tilapia fillets (approx 6oz each)

Steps:

  • Pre-heat oven to 425F. Cover a shallow baking dish with foil (for easy clean up) and spray with non-stick cooking spray. Stir together mayonnaise, dijon, basil, salt and pepper. Pat and dry tilapia and coat with mayonnaise mixture on each side. Place nuts in a shallow dish, press fish into nuts to coat each side. Place fish in the baking tray, and bake for 15 mins, or until fish flakes easily.

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