Walnut Crusted Tilapia

One of my favorite fish to eat is Tilapia. It has a mild flavor that takes well to being doctored up! This recipe has been adapted from Cook Smarts.  I was very excited to make this when I found it on Pinterest and then I start to get my ingredients together, look in the pantry, and NO ALMONDS!  😦  So, I improvised with Walnuts & Sunflower Seeds!  Then, I reach for the eggs and remember that they’re old.  Another fail!  I improvised and used oil instead.  Hope you enjoy my Walnut Crusted Tilapia with a side of Steamed Green Beans!

You’ll need:

~ 2 Tilapia fillets

~ 1/2 cup Walnuts

~ 1/4 cup roasted, unsalted Sunflower Seeds

~ 1/4 cup Flour

~ Extra Virgin Olive Oil (enough for spreading on both sides of the fish)

~ 2 Tbs. Brown Sugar

~ Lemon Slices

~ Bag of frozen Green Beans


  1. With cold water, wet each fillet and then pat dry with a paper towel.
  2. In a blender (I used my hand blender with chopper attachment), pulse the walnuts until very fine.
  3. Then, add the sunflower seeds and repulse.
  4. In a bowl, mix the flour with some salt and pepper, to taste.
  5. In another bowl, mix the walnut/sunflower seed mixture with the brown sugar (you can add just a dash of salt if you’d like).
  6. Dowse each fillet in the flour until coated and then with a basting brush, spread EVOO onto each side of the fish.  Make sure you have a separate cutting board for this as it will get messy.
  7. One at a time, put the fillet into the nut/sugar mixture and pat down each side.
  8. Line a baking sheet with tin foil and spray or spread some oil on the pan. Bake for about 15 minutes at 425 degrees.
  9. While the fish bakes, steam the green beans with a stove-top steamer, if you have one.  If not, you can use a regular pot with a colander, or just boil!
  10. When plating, garnish the fish and green beans with a round slice of lemon and you’re done!  Twist the lemon onto the green beans for healthy citrus flavor.

The fish will be flaky and mildly sweet. Enjoy!



One thought on “Walnut Crusted Tilapia

  1. Pingback: Tuscan Sun-dried Tomato Sauce | Rootie Foodie

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