Walnut-Crusted Tilapia

A wonderful chopped walnut coating adds just the right amount of flavor and crunch to this healthy seafood main dish recipe.

Walnut-Crusted Tilapia
Servings: 4 Prep 15 mins Bake 425°F 15 mins Cook 11 mins

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

Make It

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 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.