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Pan Seared Tilapia with Avocado and Bell Pepper Slaw
and roasted maple mustard vegetable sticks

Active: 30 min Total: 1 hr
Pan searing fish in an almond meal crust gives it a golden exterior and tender interior. Serve the fish over a colorful slaw with maple-mustard vegetable sticks on the side.


Avocado and Bell Pepper Slaw:
  • Bell peppers, red - 1 , thinly sliced
  • Cilantro leaves - 2 Tbsp , leaves torn
  • Avocado - 1 , sliced
  • Oil, cooking - 1 Tbsp
  • Vinegar, rice - 1 tsp
  • Lemon juice - 1 tsp
  • Honey - 1/2 tsp
  • Coleslaw mix (sub cabbage, thinly sliced) - 7 oz
Pan Seared Tilapia:
  • Tilapia (sub cod or other white fish) - 1 lb
  • Eggs - 1
  • Almond meal - 3/4 cup
  • Salt - 1 tsp
  • Black pepper - 1/4 tsp
  • Oil, cooking - 1 Tbsp + 3 Tbsp
  • Lemons - 1/2 , juice of
Roasted Maple Mustard Vegetable Sticks:
  • Carrots - 3/4 lb , matchsticks
  • Parsnips (sub carrots) - 3/4 lb , matchsticks
  • Oil, cooking - 1 Tbsp
  • Maple syrup - 2 tsp
  • Mustard, Dijon (use whole grain mustard if you have it) - 2 tsp


  1. Carrots / Parsnips / Bell peppers - Prep as directed. (Can be done up to 3 days ahead)
  2. Cilantro - Tear or roughly chop leaves.
  3. Avocado - Slice avocado.
  4. Make slaw - Whisk together oil (the portion for the slaw), vinegar, lemon juice and honey. Toss with cilantro and coleslaw mix. Add bell peppers and avocado and gently toss to combine. Refrigerate for 30 minutes to let the flavors come together.
  5. Fish - Rinse and pat dry. Lightly salt and pepper.
  6. Prep breading stations - 1) In one bowl or container with lid, lightly whisk egg with a splash of water; 2) In a second bowl or container with lid, mix together almond meal, salt, pepper and first part of cooking oil for the fish.

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  1. Heat oven to 500F / 260C.
  2. Combine oil (the portion for the vegetables), maple syrup and mustard. Toss with carrots and parsnips and spread on a sheet pan. Cover tightly with foil and ‘steam’ in oven for 10 minutes. After 10 minutes, remove the foil and continue roasting until golden and tender, 10 to 12 minutes more.
  3. While vegetables roast, dip fish pieces into egg and then almond meal. (If you’re using containers with lids, you can just dump all the fish into each container, close lid, and shake to coat.) Continue until all fish pieces are breaded.
  4. Heat a skillet over medium-high heat. Add second part of cooking oil and then cook fish on each side for ~4 minutes, until breading is golden and fish is opaque when sliced.
  5. Drizzle some lemon juice on the fish. Season slaw with some salt and pepper. Serve fish over slaw and enjoy with vegetable sticks on the side.



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