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Saturday, October 23, 2010

Fish Dinner

This is a very good, healthy, fish recipe. I got it from Joshua's Muscle Chow cookbook.
Almond Crusted Tilapia

2 tilapia filets (6 oz each), rinsed and dried
2 tablespoons unbleached or all purpose flour
2 egg whites
juice of half a lemon
20 unsalted almonds, crushed
1/4 cup breadcrumbs
1/2 teaspoon dried parsley
pinch ground black pepper

Step 1: Preheat the oven to 350°F
Step 2: Put the flour in a shallow dish
Step 3: In another shallow dish, mix together the egg whites and lemon juice
Step 4: In a third shallow dish, mix together the almonds breadcrumbs, parsley and pepper
Step 5: Dredge the fish first in the flour, then in the egg, then in the crumbs.
Step 6: Place the fish in a shallow baking dish. Sprinkle with any remaining crumbs. Bake for 15 minutes. Raise the oven temperature to broil and broil for 1 to 2 minutes, or until browned. Watch carefully as not to burn.

Makes 2 servings

Per serving: 464 calories, 53g protein, 18g carbohydrates, 21g fat, 6g fiber.
I increased the servings on the recipe because I make sure we have food for lunch too. That is the only thing I changed.

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