Sunday, August 10, 2008
Walnut-Encrusted Tilapia with Steamed Broccoli and Red Potatoes
Eating more seafood is something that's always on my nutritional to-do list, but it never seems to happen. I really like seafood, but it's usually more expensive than other proteins and sometimes difficult and time-consuming to prepare, like in the case of cooking and shelling shrimp. Last week I was in the grocery store and saw a 3 lb bag of tilapia for $9.99. I was sold. These turned out to be some good-looking tilapia fillets too. I've had some that were so puny, you needed two per serving to make a real meal.
Fortunately, I also stumbled upon a delicious-looking recipe courtesy of Joelen. I changed it up a little and subbed walnuts, which I had on hand from the Lentil Walnut Burgers, for her macadamia nuts.
This turned out really well, and it wasn't too hard to throw together for a nice Friday night dinner. I served it with steamed broccoli and red potatoes tossed with olive oil and parsley. Joe particularly liked the crunch of the Panko breadcrumbs, and I liked how the nuttiness of the walnuts complimented the mild fish.
adapted from Joelen's Nutty Tilapia
- 4 frozen tilapia fillets
- 1-2 eggs
- 1 tablespoon water
- 1/2 cup crushed walnuts (I put some in a plastic bag and crushed it with a rolling pin.)
- 1/2 cup panko breadcrumbs
- salt & pepper to taste
In a small bowl, whisk eggs with water for egg wash.
In a shallow baking pan, combine the nuts, breadcrumbs, salt & pepper.
Dip each tilapia fillet in the eggwash and dredge in the nut/breadcrumb mixture until fully coated.
Plate coated fish on a plate and chill for 10-15 minutes.
Meanwhile, preheat your oven to 375 degrees.
Place coated fish on a light greased baking sheet and bake in preheated oven for 15-20 minutes.