Almond Crusted Tilapia
with green beans and rice pilaf
Crunchy almonds mixed with just a hint of brown sugar give just the right texture and flavor to tilapia. Use your food processor to make your own almond meal or buy it at pre-made at the store. Either way, you'll want to have this on hand so you can "bread" everything in almonds.
Proteins
Cuisines
Ingredients
Almond Crusted Tilapia:
- Tilapia - 4 fillets
- Almonds - 1 cup ((shortcut: buy 1 1/4 cup almond meal))
- Flour - 1/2 cup
- Egg - 1
- Water - 1 Tbsp
- Brown sugar - 2 Tbsp
- Butter - 2 Tbsp
- Lemons - 1/2, wedges
Rice Pilaf:
- Onion - 1/2, diced
- Rice - 2 cups, any type
- Butter - 1 Tbsp
- Chicken stock - 3 3/4 cups
Quickest Green Beans:
- Green beans / haricot verts - 1 lb, trimmed
- Butter - 1 1/2 Tbsp
- Lemon - 1/2, juice of
Nutrition Facts
Amount Per Serving
Calories
848
Just a moment...
% Daily Value
Total Fat
27g
41%
Just a moment...
Saturated Fat
8g
39%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
121mg
40%
Just a moment...
Sodium
615mg
26%
Just a moment...
Total Carbohydrate
110g
37%
Just a moment...
Dietary Fiber
9g
35%
Just a moment...
Sugars
13g
Just a moment...
Protein
45g
Just a moment...
Prep
- Onions - Dice
- Rice - Double portions if making tomorrow night's dinner. If using white rice, rinse until clear. Heat a >3 quart Dutch oven over medium-high heat. Add butter and then diced onions to melted butter with a dash of salt. Saute until softened and translucent, ~3 minutes. Add in rice with chicken stock. Bring to a boil and then simmer with a kitchen towel between pot and lid until all liquid has been absorbed (~25 minutes for white rice, ~50 minutes for brown)
- Fish - Rinse and dry with paper towels
-
Almonds - Pulse in a food processor until it becomes the texture of cornmeal or grits like the photo below. You can also use a blender, stick blender, mortar and pestle, or place almonds in a bag and crush with a rolling pin
- Dredging stations – Mix together flour and some salt & pepper in one bowl / pan. Whisk together egg and water in second bowl / pan. Mix together almonds with brown sugar and a dash of salt in a third bowl / pan
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Make
- Preheat oven to 425F (218C) degrees. Line a sheet pan with foil
- Melt butter by microwaving for 30 seconds
-
Dip fish into the flour mixture, then egg wash, then into the almond crumbs. Place onto sheet pan and brush on both sides with melted butter
- Bake for 12 to 15 minutes until almonds are golden brown
- Trim green beans if necessary (this is a great kids activity - give them a pair of scissors if they're not ready for a knife). Combine with 1 tbs.(15 ml) of water in a microwave safe bowl. Cover with a damp paper towel and microwave for 1 1/2 to 3 minutes depending on the thickness
- Toss green beans with butter and a squeeze of lemon juice. Season to taste with salt
- Check on fish. Once it's golden, serve with lemon wedges and a side of pilaf and your quick and easy green beans
Nutrition Facts
Amount Per Serving
Calories
848
Just a moment...
% Daily Value
Total Fat
27g
41%
Just a moment...
Saturated Fat
8g
39%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
121mg
40%
Just a moment...
Sodium
615mg
26%
Just a moment...
Total Carbohydrate
110g
37%
Just a moment...
Dietary Fiber
9g
35%
Just a moment...
Sugars
13g
Just a moment...
Protein
45g
Just a moment...
Reviews
Ratings
13 reviews
Green beans were good, added garlic and onion powder for extra flavor. The tilapia was a bit bland, needed more seasoning and lots of lime on top. We used ready made quinoa/brown rice in the side to save time. Overall very filling though.
0 HelpfulWe did enjoy the almond crust and rice pilaf, but overall this was not one the better meals we've made from Cook Smarts. To be fair -- the tilapia we got was a bit fishy; also, I'm not a huge fan of green beans and this way of preparing them did not change my mind.
0 Helpful