Post by Loupy on Nov 26, 2011 0:07:29 GMT -7
Berry-Good Almond-Panko Tilapia
MAKES 4 SERVINGS
Cranberries give this recipe some autumnal zing.
(Pssst... Autumnal zing can also be found in chilly October wind and the sound of leaves crunching under your feet...)
Ingredients:
Fish
1/2 cup panko breadcrumbs
2 tbsp. whole-wheat flour
2 tbsp. slivered almonds, roughly chopped
1/8 tsp. each garlic powder, onion powder, salt, and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Four 4-oz. raw tilapia fillets
Sauce
3/4 cup cranberries, thawed from frozen
1/4 cup orange juice
1/4 cup honey Dijon mustard (like the kind by French's)
1 tsp. granulated white sugar
Directions:
Preheat oven to 350 degrees.
Spray a baking sheet with nonstick spray and set aside.
In a sealable plastic bag or container, combine breadcrumbs, flour, almonds, and seasonings.
Seal and shake to mix.
Transfer mixture to a plate, evenly spreading it out, and set aside.
Place egg substitute in a shallow bowl, and set aside as well.
Make sure tilapia fillets are as dry as possible. (Blot with paper towels.)
Place a fillet in egg substitute and flip to coat.
Gently shake to remove excess egg substitute, and then transfer to the crumb mixture.
Flip to evenly coat with crumbs, and place on the baking sheet.
Repeat with remaining fillets, placing them evenly spaced on the sheet.
Bake in the oven until fish is cooked through and edges have lightly browned, 12 - 15 minutes.
Meanwhile, to make the sauce, bring a small nonstick pot to medium-high heat on the stove.
Add cranberries and orange juice, and bring to a boil.
Once boiling, reduce heat to low.
Stirring occasionally, let simmer until cranberries are somewhat shriveled, about 6 minutes.
Remove from heat and allow to slightly cool.
Transfer to a small blender or food processor, and add all other sauce ingredients.
Pulse until smooth.
Just before serving, evenly spoon sauce over the fish, about 2 tbsp. per fillet, or serve on the side.
Enjoy!
PER SERVING (1/4th of recipe, 1 fish fillet with sauce):
251 calories
5g fat
305mg sodium
20g carbs
1.5g fiber
5g sugars
26.5g protein
-- PointsPlus® value 6*
MAKES 4 SERVINGS
Cranberries give this recipe some autumnal zing.
(Pssst... Autumnal zing can also be found in chilly October wind and the sound of leaves crunching under your feet...)
Ingredients:
Fish
1/2 cup panko breadcrumbs
2 tbsp. whole-wheat flour
2 tbsp. slivered almonds, roughly chopped
1/8 tsp. each garlic powder, onion powder, salt, and black pepper
1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
Four 4-oz. raw tilapia fillets
Sauce
3/4 cup cranberries, thawed from frozen
1/4 cup orange juice
1/4 cup honey Dijon mustard (like the kind by French's)
1 tsp. granulated white sugar
Directions:
Preheat oven to 350 degrees.
Spray a baking sheet with nonstick spray and set aside.
In a sealable plastic bag or container, combine breadcrumbs, flour, almonds, and seasonings.
Seal and shake to mix.
Transfer mixture to a plate, evenly spreading it out, and set aside.
Place egg substitute in a shallow bowl, and set aside as well.
Make sure tilapia fillets are as dry as possible. (Blot with paper towels.)
Place a fillet in egg substitute and flip to coat.
Gently shake to remove excess egg substitute, and then transfer to the crumb mixture.
Flip to evenly coat with crumbs, and place on the baking sheet.
Repeat with remaining fillets, placing them evenly spaced on the sheet.
Bake in the oven until fish is cooked through and edges have lightly browned, 12 - 15 minutes.
Meanwhile, to make the sauce, bring a small nonstick pot to medium-high heat on the stove.
Add cranberries and orange juice, and bring to a boil.
Once boiling, reduce heat to low.
Stirring occasionally, let simmer until cranberries are somewhat shriveled, about 6 minutes.
Remove from heat and allow to slightly cool.
Transfer to a small blender or food processor, and add all other sauce ingredients.
Pulse until smooth.
Just before serving, evenly spoon sauce over the fish, about 2 tbsp. per fillet, or serve on the side.
Enjoy!
PER SERVING (1/4th of recipe, 1 fish fillet with sauce):
251 calories
5g fat
305mg sodium
20g carbs
1.5g fiber
5g sugars
26.5g protein
-- PointsPlus® value 6*
