Thursday, August 23, 2012

Almond-Crusted Tilapia with a side of Roasted Asparagus, Lemon & Goat Cheese

If you aren't a huge fish lover, tilapia is is the best choice for you.

Tilapia is a mild flavored fish and is full of good for you health benefits such as: 
  • Protein - One serving of tilapia (4 ounces) has 29.5 grams of protein, which is more than 50% of your daily value of protein, meaning your body will be burning fat like crazy trying to process the protein! 
  • Vitamin B12 - The amount of B12 in tilapia makes up more than 30% of your recommended daily value! Niacin is yet another nutrient in tilapia, giving you nearly 30% of the niacin your body requires each day.
  • Selenium is one mineral that really gives tilapia a health boost, making up nearly 80% of your daily value in just one serving!
  • Carbohydrates - With no carbs, no sugar and very little fat you can eat tilapia to burn fat without feeling guilty. 
I served this dish with a side of Roasted Asparagus with Lemon & Goat Cheese (recipe below) and a sweet potato.
  

Almond-Crusted Tilapia

Ingredients
 
1 cup sliced almonds, divided - click HERE for storage tips
1/4 cup wheat flour (or white of you prefer)
4 (6-oz) tilapia fillets
1/2 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons unsalted butter
2 tablespoons olive oil
Directions

Chop 1/2 cup almonds with a knife or run them through a food processor until finely chopped, and combine with 1/4 cup flour.  I use a paper plate (save yourself a dish to have to wash!)
 
Sprinkle fish evenly with salt & pepper; dredge in almond mixture.
Melt butter with olive oil in a large heavy skillet over medium heat; add fish, and cook 4 minutes on each side or until golden. Remove fillets to a serving plate.


Add remaining 1/2 cup almonds to skillet, and cook, stirring often, 1 minute or until golden. 
 
Remove almonds with a slotted spoon, and sprinkle over fish.
 
Roasted Asparagus, Lemon & Goat Cheese
CLICK HERE FOR STEP-BY-STEP INSTRUCTIONS WITH PHOTOS 
 
Ingredients 
 
cooking spray
2 pounds asparagus, trimmed 
1 tablespoon olive oil
Freshly ground black pepper  
1/2 cup water or vegetable broth
3 ounces soft goat cheese, crumbled
1 tablespoon lemon juice
1 teaspoon fresh lemon zest
 
Directions
Heat the oven to 425°F. Spray a roasting pan or shallow baking sheet with the cooking spray. 
Rinse the asparagus and trip off the woody ends.
Zest the lemon. Stir the asparagus and oil in the pan. Season with the black pepper. 

Pour in the water (or broth).

Roast the asparagus for 20 minutes or until it's tender, stirring once during cooking. 
Top with the cheese, lemon juice and lemon peel.
 
Listening to: Jack Johnson - Go On   
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