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

Source: Family Circle
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Ingredients

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Directions

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  • Heat oven to 425°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.

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  • 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.

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  • Place tilapia, walnut-side up, on baking sheet; bake at 425°F for 15 minutes or until fish flakes easily.

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  • 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

404 calories; 21 g total fat; 2 g saturated fat; 86 mg cholesterol; 569 mg sodium. 12 g carbohydrates; 2 g fiber; 44 g protein;

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