Almond Crusted Tilapia

Try this deli­cious and nutri­tious Almond Crust­ed Tilapia as a healthy way to bring in Spring!

Makes 6 servings

Ingre­di­ents:

• 1½ pounds tilapia fil­lets (4 to 6 fillets)
• 1 cup sliced or sliv­ered unsalt­ed almonds, fine­ly chopped
• 3 table­spoons plain dried bread crumbs
• 2 table­spoons brown sugar
• ³⁄₄ tea­spoon reduced-sodi­um Old Bay Seasoning
• ¹⁄₂ tea­spoon kosher salt
• ¹⁄₄ tea­spoon ground cinnamon
• ¹⁄₈ tea­spoon black pepper
• 1 large egg
• 1 table­spoon water
• ¹⁄₄ cup all-pur­pose flour

Direc­tions:

1. Pre­heat the oven to 425°F. Place the tilapia on a cut­ting board and slice each fil­let down the cen­ter where the fish con­nects to cre­ate 2 small­er fil­lets. Sea­son both sides of the fish with salt and pep­per and set aside.
2. Light­ly oil or coat a large bak­ing sheet with non­stick cook­ing spray and set aside. Com­bine the almonds, bread crumbs, brown sug­ar, Old Bay Sea­son­ing, salt, cin­na­mon, and pep­per in a shal­low bowl. Whisk togeth­er the egg and water in anoth­er bowl, and place the flour on a large plate.
3. To bread the fish, coat both sides with the flour and shake off excess. Dip in the egg and then coat even­ly with the nut mix­ture. Place the fish on the bak­ing sheet, mist with non­stick cook­ing spray, and bake until gold­en brown on the bot­tom, about 15 minutes

Nutri­tion Infor­ma­tion per Serv­ing (2 fil­let halves): 380 calo­ries, 16g fat (2.5g sat­u­rat­ed, 0.3g omega‑3), 360mg sodi­um, 19g car­bo­hy­drate, 3g fiber, 42g pro­tein, 10% cal­ci­um, 15% iron