Departments: The Hungry Heart: Mother's Day Meals
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopPower.org, while supplies last.
Serves 4; 3 ounces fish per serving
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
¼ cup ground pecans (about 1 ounce)
1 tablespoon snipped fresh parsley
1 teaspoon grated lemon zest
¼ teaspoon salt
⅛ teaspoon cayenne
1 medium lemon, cut into 4 wedges
Preheat the oven to 450°F. Line a baking sheet with aluminum foil. Arrange the fish on the baking sheet.
In a small bowl, stir together the remaining ingredients except the lemon. Using your fingertips, gently press the pecan mixture so it adheres to the top of the fish.
Bake for 8 to 10 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.
Nutrients per Serving
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 57 mg
Sodium 205 mg
Carbohydrates 2 g
Fiber 1 g
Sugars 1 g
Protein 24 g
3 lean meat
You can replace the tilapia with other thin mild white fish, such as sole, walleye, or cod.