This is my favorite fish recipe in the history of fish recipes. It’s fabulous. Ryan deemed it the “best fish he’s ever eaten” the first time I made this.
This can be made healthier if you choose to bake it instead of pan-frying, but I usually don’t take that route because I can essentially trick myself into thinking this is a “cheat meal” during the week if it’s prepared as outlined by the recipe below. A little butter is okay — just don’t overdo it, and use reduced fat Parmesan if you have it. :)
Nutritional Overview
Calories: 400
Carbs: 17
Fat: 20
Protein: 33
Serves: 2
Cook time: 20 minutesIngredients:
– 2 4oz. tilapia filets
– 1 egg white (1/4c. liquid measure)
– Juice of 1 lemon
– 2 tsp. lemon pepper (or regular pepper)
– 1 tsp. garlic powder
– salt
– pepper
– 1/8c. whole wheat flour (or just enough to dust the filets)
– 2 tbsp. butter
– 1/3c. almonds (plain)
– 1/3c. reduced fat Parmesan cheese
Directions:
- Pulse almonds in a food processor until they are coarsely ground
- Place ground almonds in a shallow dish. Add 1/2c. reduced fat Parmesan cheese and lemon pepper. Stir to combine
- In a separate shallow dish, mix together egg white, lemon juice, and garlic powder
- Rinse off the filets and pat dry. Sprinkle with salt and pepper, then lightly coat them with flour
- Shake off any excess flour, then dip filets into the egg white mixture
- Press filets into almond mixture and coat well
- Melt butter in skillet over medium-high heat
- Cook filets 2-3 minutes per side, or until golden brown
- If you’re feeling fancy: top with an extra sprinkle of cheese. Garnish with lemon wedges and parsley
Mackenzie's Clean Eats 