We offer you a delicious and healthy recipe for tilapia in a nut crust, quick and easy to prepare. This flaky white fish is an excellent source of vitamin B12. Following the American Heart Association’s guidelines of eating fish twice a week, we’re offering a main dish that could become a regular on your table.
In the past, tilapia has been controversial due to concerns about agricultural practices and contamination, but there is no reason to avoid it today. In recent decades, fish farming practices have changed and some countries are now using recirculating aquaculture which involves the use of plants to help keep the water clean. As a result, many seafood watchdog groups consider tilapia safe to eat in moderation.
How does tilapia stack up nutritionally? It’s very low in fat, with about 3 grams per serving, but because it’s low in fat, it doesn’t contain as many omega-3 fatty acids as a fattier fish like salmon. A 3.5-ounce serving of tilapia contains about the same amount of omega-3 as catfish and shrimp. Omega-3 fatty acids are good for the heart because they decrease inflammation and lower triglycerides in the blood. Pairing tilapia with a walnut crust adds texture to the dish and provides additional omega-3 fatty acids, as well as folate, calcium and potassium.
Before purchasing fish, you may want to check current health ratings, as farming practices may change. The Monterey Bay Aquarium’s Seafood Watch National Consumer Guide classifies fish into four groups: Best Choice, Certified, Good Alternative and Avoid. Tilapia is listed in the certified category for most countries, but Chinese tilapia should be avoided at this time.
If you have any fish left from this delicious dish, consider putting it on a salad the next day. And the next time you want to cook something healthy in your air fryer, consider this recipe. We promise you’ll get hooked.
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Bethany Thayer is a registered dietitian nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Air Fryer Walnut Crusted Tilapia
Serves: 4 servings / Preparation time: 15 minutes / Total time: 35 minutes
2 tablespoons of light mayonnaise
1 tablespoon of Dijon mustard
2 teaspoons of fresh lemon juice
4 tilapia fish fillets, 4 ounces each
¼ teaspoon salt, divided
¾ teaspoon ground black pepper, divided
½ teaspoon dried basil
¾ cup walnuts, finely chopped
2 teaspoons canola oil
1 medium onion, sliced
3 cups mustard greens, cut into 1-inch strips
¼ teaspoon garlic powder
In a small bowl, combine mayonnaise, mustard and lemon juice. Dry the tilapia fillets with a paper towel. Spread mayonnaise mixture evenly over fillets. Sprinkle fillets with ⅛ teaspoon salt, ½ teaspoon pepper and dried basil.
Place the chopped nuts on a flat plate. With the mayonnaise mixture down, press each fillet into the chopped nuts. Heat a deep fryer to 350 degrees and cook the fillets for 8 minutes or until the nuts are golden and the fish is flaky.
Meanwhile, heat the canola oil in a large sauté pan over medium heat. Add onions and cook 3 to 4 minutes or until translucent. Add mustard greens, remaining ⅛ teaspoon salt, ¼ teaspoon garlic powder, and remaining ¼ teaspoon black pepper. Cook for about 7 minutes or until tender, adding a quarter cup of water if the pan becomes dry. Divide the mustard green mixture among four plates and place a drizzle on each.
By Henry Ford LiveWell
322 calories (59% of fat), 21 grams fat (2.5 grams sat. fat), 9 grams carbohydrates27 grams protein253 mg sodium59 mg cholesterol, 93mg calcium3.5 grams fiber. Food exchanges: 2 vegetables, 3 ½ proteins, 1 fat.
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