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!
~ 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
- With cold water, wet each fillet and then pat dry with a paper towel.
- In a blender (I used my hand blender with chopper attachment), pulse the walnuts until very fine.
- Then, add the sunflower seeds and repulse.
- In a bowl, mix the flour with some salt and pepper, to taste.
- 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).
- 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.
- One at a time, put the fillet into the nut/sugar mixture and pat down each side.
- Line a baking sheet with tin foil and spray or spread some oil on the pan. Bake for about 15 minutes at 425 degrees.
- 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!
- 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!