Almond Crusted Tilapia

Servings - 4   Serving Size - 1 - 4oz. pc of fish   Points Plus per Serving - 6 points+

Calories - 243.2,   Total Fat - 11.8g,   Carb. - 10.2g,   Protein - 25g,   Fiber - 0.7g


4 - 4 oz. each tilapia loins or filets, defrosted if previously frozen

1/4 cup to 1/2 cup eggbeaters ( you won't use all of them ) 

3/4 cup unseasoned panko bread crumbs

1/4 cup almond meal ( finely ground almonds) 

1/2 tsp salt

1/4 tsp fresh ground black pepper

1 tsp lemon zest ( optional ) 

2 TBS olive oil, for browning


1.  Preheat oven to 300 degrees F.  Position wire rack ontop of sheet pan.  Spray with cooking spray.  

2.  In a large pie plate or shallow dish, combine the panko, almond meal, salt, pepper and lemon zest if using.  In another pie plate or shallow dish, pour in the eggbeaters.

3.  Heat a large nonstick skillet with 1 TBS olive oil.   When oil is hot enough ( beginning to see wisps form in the oil)  dredge a piece of fish in the eggbeaters and then coat in the panko mixture.  Place in skillet.  Repeat with another piece of fish.  Don't overcrowd the pan.  ( I did mine in two batches )  Brown fish on each side.  Be careful.  This won't take long at all.  Transfer browned and partially cooked fish to wire rack.  Place in oven and repeat with browning remaining fish, using the other TBS of oil  and transferring them to wire rack in oven. 

4.  Allow to finish cooking in oven.  Amount of time needed may depend on how long they stay on stove top.  Fish is ready when it is firm and flaky.  Mine took about 10 minutes or so, but I was using thick loins.  Garnish with lemon. 

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