Walnut-Crusted Tilapia
- Number of Servings: 4
Ingredients
3/4 cup chopped walnuts1 tablespoon light mayonnaise3 tablespoons Dijon mustard4 tilapia filets (about 6 ounces each)1 teaspoon dried basil1/4 teaspoon salt1/4 teaspoon black pepper1 tablespoon olive oil1 small onion, chopped2 bunches Swiss chard, stems removed and leaves cut into 1-inch pieces
1. Heat oven to 425°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°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.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
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°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.
Serving Size: Makes 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user FAMILY_RECIPES.
Nutritional Info Amount Per Serving
- Calories: 407.3
- Total Fat: 22.6 g
- Cholesterol: 83.8 mg
- Sodium: 702.6 mg
- Total Carbs: 12.2 g
- Dietary Fiber: 5.5 g
- Protein: 40.8 g
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