Tuesday, January 3, 2012

Walnut - Crusted Tilapia


Makes 4 servings - Prep 15 minutes
BAKE @ 425 for 15 minutes
COOK - 11 minutes

3/4 cup chopped walnuts
1 tablespoon light mayonnaise
3 tablespoons Dijon mustard
4 Tilapia fillets (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 onto 1-inch pieces

1) Heat oven to 425. 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 @ 425 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.

On a side note - I omit the onion and Swiss chard, thus eliminating step 4. I just complete thru step 3 and the Tilapia is so delicious and healthy! Enjoy!

Love,
Anna

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