Janice Newell Bissex, MS, RD and Liz Weiss, MS, RD, Co-authors, The Moms' Guide to Meal Makeovers
The Meal Makeover Moms have created a series of online videos featuring cooking demonstrations and mealtime/pantry tips. Discover easy ways to improve your family's diet by watching more of their how-to videos.
1 cup sliced or slivered unsalted almonds, finely chopped (pulse about 20 seconds in a food processor, or chop by hand)
1/4 cup plain dried bread crumbs
2 tablespoons brown sugar
1/2 teaspoon Old Bay Seasoning
1/2 teaspoon salt
1 large omega-3 egg, beaten with 1 tablespoon water
1/4 cup flour
1 1/2 pounds tilapia fillets (4 to 6 fillets), each sliced down the center, lengthwise, to create 2 smaller fillets
Salt and pepper
Preheat the oven to 425°F. Lightly oil or coat a large baking sheet with nonstick cooking spray and set aside.
Combine the almonds, bread crumbs, brown sugar, Old Bay Seasoning, and salt in a shallow bowl. Beat egg and water in another bowl. Place the flour on a plate.
Season the fish with additional salt and pepper. To bread the fillets, coat both sides with flour and shake off excess. Dip in the egg and then coat evenly with the nut mixture.
Place each fillet on the baking sheet and bake until golden brown, about 15 minutes
Tip: Serve with steamed baby carrots (tossed with a little maple syrup and a pat of butter) and mashed potatoes.
Nutrition Information per Serving: 280 calories, 12g fat (1.5g saturated, 0.2g omega-3), 260mg sodium, 15g carbohydrates, 2g fiber, 29g protein
Kitchen Notes
• Tilapia, an inexpensive lean white fish, has been showing up on lots of family tables lately. The mild flavor tastes a little like chicken, making it a good choice for families that wrinkle their noses at “fishy” fish. You can bake it, broil it, or bread it for extra flavor.
• A one-ounce serving of almonds – 23 almonds to be exact – contains 160 calories, only 1 gram of saturated fat, and important nutrients like heart-healthy monounsaturated fats and vitamin E. Surprisingly, a serving has 70 milligrams of calcium (for comparison sake, an 8-ounce glass of milk has 300 milligrams, about a third of the daily requirement for young kids).
• When snacking on or baking with almonds, toast first to intensify their flavor. Place nuts in a single layer on a baking sheet and bake at 350°F, stirring occasionally, until golden brown. Baking times will vary from 4 to 10 minutes depending on the type of almond -- sliced, slivered, or whole.
