For immediately’s choice, we’ve reeled in a fish recipe that’s scrumptious and wholesome. Plus, it’s straightforward to make,
Walnut Crusted Tilapia generally is a welcome change of tempo in the course of the holidays, making a pleasing distinction to wealthy vacation dishes.
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Tilapia is a flaky, white freshwater fish filled with lean, high-quality protein. A few years in the past, a number of the farming practices for elevating tilapia led folks to keep away from it, and the trade has since made modifications. Present practices have earned tilapia a spot on most watchdog teams’ “fit for human consumption” lists, just like the one compiled by the Monterey Bay Aquarium’s Seafood Watch program.
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The American Coronary heart Affiliation encourages folks to eat fish twice per week, and tilapia is a cheap, versatile possibility. Tilapia is a wonderful supply of vitamin B12, which helps preserve the nervous system and construct crimson blood cells.
In immediately’s recipe, we’ve coated tilapia filets with a walnut crust that offers the dish extra texture and provides a fair larger number of vitamins, together with folate, vitamin E, copper, and omega-3 fatty acids. Walnuts are a wealthy supply of some antioxidants that assist battle coronary heart illness and most cancers.
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Individuals have eaten tilapia for hundreds of years; it even seems in historic Egyptian artwork. Tilapia was one of many major varieties of fish caught within the Sea of Galilee and is typically referred to as “St. Peter’s fish,” referring to a biblical account of occasions there.
This delectable tilapia dish is an effective way to make use of your air fryer on one thing wholesome. We promise you’ll be hooked. However in case you didn’t catch the air fryer pattern, no drawback – you may bake the fish as an alternative.
Bethany Thayer is a registered dietitian nutritionist with Henry Ford Well being. For extra recipes and well being data, go to henryford.com/weblog. For questions on immediately’s recipe, electronic mail HenryFordLiveWell@hfhs.org.
Air Fryer Walnut-crusted Tilapia
Serves: 4 servings / Prep time:quarter-hour / Whole time: half-hour
Yield: 4 servings / Prep time: / Whole time:
2 tablespoons gentle mayonnaise
1 tablespoon Dijon mustard
2 teaspoon lemon juice, recent
4 tilapia fish fillets, 4 ounces every
¼ teaspoon salt, divided
¾ teaspoon floor black pepper, divided
½ teaspoon dried basil
¾ cup walnuts, finely chopped
2 teaspoons canola oil
1 medium onion, sliced
3 cups mustard greens, lower into 1-inch strips
¼ teaspoon garlic powder
In a small bowl, stir collectively mayonnaise, mustard, and lemon juice. Pat tilapia fillets dry with a paper towel. Unfold the mayonnaise combination equally on the fillets. Sprinkle 1/8 teaspoon salt, ½ teaspoon pepper, and dried basil over the fillets. Place chopped walnuts on a flat plate. With the mayonnaise combination going through down, press every fillet into chopped walnuts. Warmth the air fryer to 350 levels and cook dinner fillets for 8 minutes or till the nuts are browned and the fish is flaky.
Whereas the fish is cooking, Warmth canola oil in a big sauté pan over medium warmth. Add onions and cook dinner for 3-4 minutes or till translucent. Add mustard greens, remaining 1/8 teaspoon salt, ¼ teaspoon garlic powder, and remaining ¼ teaspoon black pepper. Prepare dinner for about 7 minutes or till tender, including ¼ cup water if the pan turns into dry. Divide mustard inexperienced combination between 4 plates and organize one fillet on high of every.
From Henry Ford LiveWell.
326 energy (53% from fats), 21 grams fats (2.5 grams sat. fats), 10 grams carbohydrates, 28 grams protein, 326 mg sodium, 59 mg ldl cholesterol, 44 mg calcium, 3.5 grams fiber. Meals exchanges: 2 vegtable, 3 1/2 protein, 1 fats.
