Breaking News Bar
posted: 8/6/2014 5:45 AM

Pistachio & Whole-Grain Tortilla Crusted Tilapia with Chili Lime Sauce

hello
Success - Article sent! close
  • Coat tilapia (or other domestic, sustainable white fish) with pistachios and crushed tortilla chips for a lean and protein-filled dinner.

      Coat tilapia (or other domestic, sustainable white fish) with pistachios and crushed tortilla chips for a lean and protein-filled dinner.
    Courtesy of Michelle Dudash

 

1 large egg

¼ cup finely chopped cilantro

Order Reprint Print Article
 
Interested in reusing this article?
Custom reprints are a powerful and strategic way to share your article with customers, employees and prospects.
The YGS Group provides digital and printed reprint services for Daily Herald. Complete the form to the right and a reprint consultant will contact you to discuss how you can reuse this article.
Need more information about reprints? Visit our Reprints Section for more details.

Contact information ( * required )

Success - request sent close

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)

Sauce

¼ cup organic expeller-pressed canola oil mayonnaise

1 teaspoon lime juice

Pinch chili powder

Pinch salt

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)

Share this page
Comments ()
Guidelines: Keep it civil and on topic; no profanity, vulgarity, slurs or personal attacks. People who harass others or joke about tragedies will be blocked. If a comment violates these standards or our terms of service, click the X in the upper right corner of the comment box. To find our more, read our FAQ.
    help here