1 large egg
¼ cup finely chopped cilantro
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1 teaspoon Dijon mustard
½ cup crushed whole-grain tortilla chips (from about 12 large whole chips)
¼ cup finely chopped pistachios
1 teaspoon ground cumin
½ teaspoon garlic powder
¼ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon freshly ground black pepper
1 pound tilapia fillets, cut into at least 4 portions (or cod, haddock)
¼ cup organic expeller-pressed canola oil mayonnaise
1 teaspoon lime juice
Pinch chili powder
For the tilapia: Heat oven to 425 degrees. Line a large sheet pan with parchment paper or a silicone baking mat.
Whisk egg, cilantro, mustard and 1 teaspoon 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 14 minutes until golden on the outside and opaque and slightly firm in the center.
For the sauce: Blend all sauce ingredients in a bowl until well combined. Serve the fish immediately with the sauce.
Serves four (1 large or 2 small pieces of tilapia each with 1 tablespoon sauce).
Cook's note: Choose US farm-raised tilapia, which is low in contaminants and is produced with eco-friendlier practices than those of Southeast Asia and Latin America. To chop the chips and nuts quickly, try smashing them in a plastic bag with a mallet or rolling pin, or whir them in a food processor.
Nutrition values per serving: 264 calories, 18 g fat (2 g saturated), 12 g carbohydrates, 2 g fiber, 25 g protein, 97 mg cholesterol.
"Clean Eating for Busy Families" by Michelle Dudash (Fair Winds Press, January 2013)