Pistachio & Tortilla Crusted Tilapia with Chili Lime Sauce • Seafood Nutrition Partnership

Pistachio & Tortilla Crusted Tilapia with Chili Lime Sauce

Jan 18, 2019September 24, 20195 2635
in Family Meals, Little Seafoodies

Servings

4

Prep Time

10 mins

Cook Time

15 mins

Total Time

25 mins

Ingredients

1 large egg
1/4 cup finely chopped cilantro
1 tsp. Dijon mustard
1/2 cup crushed whole-grain tortilla chips (from about 12 large whole chips)
1/4 cup finely chopped pistachios
1 tsp. ground cumin
½ tsp. garlic powder
¼ tsp. chili powder
¼ tsp. salt
Freshly ground black pepper
1 lb. tilapia fillets, cut into at least 4 portions (or cod, haddock)
1/4 cup avocado oil mayonnaise
1 tsp. lime juice
1 pinch chili powder
1 pinch salt

Instructions

1.Preheat oven to 425°F.
2. Line a large sheet pan with parchment paper or a silicone baking mat.
3.Whisk egg, cilantro, mustard, and 1 teaspoon of water together in a shallow dish.
4. In another dish, combine chips, pistachios, cumin, garlic powder, chili powder, salt, and pepper.
5.Dip fish in egg mixture, coating on both sides, and then coat fish well in breading.
6.Place fish on pan with rounded side up.
7.Bake for 14 minutes until golden on the outside and opaque and slightly firm in the center.
8.To Make the Sauce: Blend all sauce ingredients. Serve the fish with the sauce.

A clean-eating mantra includes wasting as little food as possible. This recipe provides an excellent vehicle for using up the small, broken tortilla chips at the bottom of the bag. To chop the chips and nuts quickly, try smashing them in a reusable plastic bag with a mallet or rolling pin, or whir them in a food processor.

Nutrition facts: 264 calories; 18 g total fat; 2 g saturated fat; 25 g Protein; 12 g carbohydrate; 2 g dietary fiber; 97 mg cholesterol.

Reprinted with permission from Clean Eating for Busy Families, revised & expanded: Simple and Satisfying Real-Food Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, 2019).

Print

Leave a Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.