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Walnut-Crusted Tilapia

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Makes: 4  servings Prep 15 mins Bake 425°F 15 mins Cook 11 mins
Walnut-Crusted Tilapia
Nutrition Facts

Servings Per Recipe 4

  • Amount Per Serving
  • cal.(kcal)404
  • Fat, total(g)21
  • chol.(mg)86
  • sat. fat(g)2
  • carb.(g)12
  • fiber(g)2
  • pro.(g)44
  • sodium(mg)569

Percent Daily Values are based on a 2,000 calorie diet

Ingredients
  • 3/4 cup  chopped walnuts
  • 1 tablespoon  light mayonnaise
  • 3 tablespoons  Dijon mustard
  • 4 tilapia filets (about 6 ounces each)
  • 1 teaspoon  dried basil
  • 1/4 teaspoon  salt
  • 1/4 teaspoon  black pepper
  • 1 tablespoon  olive oil
  • 1 small onion, chopped
  • 2 bunches Swiss chard, stems removed and leaves cut into 1-inch pieces

Directions

1. Heat oven to 425 degrees 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 degrees 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.

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