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Walnut-Crusted Tilapia

Walnut-Crusted Tilapia

Nutrition Facts
  • cal. (kcal) 404
  • Makes: 4 servings
  • Prep: 15 mins
  • Bake: 15 mins at 425°F
  • Cook: 11 mins
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by 5 people
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Ingredients

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  • 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.

Nutrition Information for Walnut-Crusted Tilapia

Servings Per Recipe: 4
PER SERVING: 404 cal., 21 g total fat (2 g sat. fat), 86 mg chol., 569 mg sodium, 12 g carb. (2 g fiber), 44 g pro.

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