Easy Baked Tilapia Recipe

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A clean-eating mantra includes wasting as little food as possible.

Michelle Dudash, Registered Dietitian, Chef and Creator of the 4Real Food Reboot, shares her Pistachio & Whole-Grain Tortilla Crusted Tilapia with Chili Lime Sauce recipe to help incorporate fish into your diet.

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.

Easy Baked Tilapia Recipe

For the Tilapia:

1 large egg

1/4 cup finely chopped cilantro

1 teaspoon Dijon mustard

1/3 cup crushed whole-grain tortilla chips (from about 12 large whole chips)

1/3 cup finely chopped pistachios

1 teaspoon ground cumin

1/2 teaspoon garlic powder

1/2 teaspoon chili powder

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1 pound tilapia fillets, cut into at least 4 portions (or cod, haddock)

For the sauce:

1/4 cup avocado oil mayonnaise

1 teaspoon lime juice

1 pinch chili powder

1 pinch salt

To Make the Tilapia: Preheat oven to 425°F (220°C, or gas mark 7). Line a large sheet pan with parchment paper or a silicone baking mat. Whisk egg, cilantro, mustard, and 1 teaspoon (5 ml) of water together in a shallow dish. In another dish, combine chips, pistachios, cumin, garlic powder, chili powder, salt, and pepper. Dip fish in egg mixture, coating on both sides, and then coat fish well in breading. Place fish on pan with rounded side up. Bake for 14 minutes until golden on the outside and opaque and slightly firm in the center.

To Make the Sauce: Blend all sauce ingredients. Serve the fish immediately with the sauce.

Total Prep and Cook Time: 40 minutes • Yield: 4 servings, 1 large or 2 small pieces of tilapia each (with 1 Tablespoon [15 g] of sauce)

Per serving: 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: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, January 2013).

Easy Baked Tilapia Recipe

Pomegranate and Halo Agua Fresca

1/4 cup sliced ginger

10 Halo mandarin oranges, thickly sliced

2 quarts pomegranate juice

1 cup lime juice

1 quart ice water

Pomegranate arils, as needed

Combine the ginger and Halos in a blender. Pulse to combine. Add the pomegranate juice and lime juice. Refrigerate for 1 hour up to overnight. Strain to a large 1-gallon pitcher (or divide into 2 pitchers) and add ice water. Serve over ice.

Makes 1 gallon.

Go to www.michelledudash.com for more delicious recipes.

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