Tilapia is great catch for flavorful fish dinner

This Tilapia dish is a hit with dieters because it has a great flavor without a heavy calorie count.

This Tilapia dish is a hit with dieters because it has a great flavor without a heavy calorie count.

Robin McDaniel is a community columnist for Blount Today and writes the weekly column - In The Kitchen. Every week she prepares or collaborates on a recipe then cooks and photographs the dish for Blount Today. Robin must consider it a labor of love. You can certainly see the love and care she puts into In the Kitchen each week.

I don’t prepare a lot of fish, but this recipe is one I really enjoy serving. Tilapia is a mild fish that is easy to cook and inexpensive. It is usually a fish dish to encourage children to try, as it does have a mild flavor and is easily complimented with flavorful toppings, such as the pineapple salsa with this recipe.

Tilapia is lean and moist. Weight Watcher point counters love it, as a Tilapia fillet can have as few as 2 points! For a quick preparation, just add a little butter and lemon to a fillet and microwave for 5 minutes.

This recipe takes more time than a quick microwave but is certainly worth the effort -- which is still minimal for such a delicious and healthy dish. The nut topping adds a crunch and good flavor, and the pineapple salsa sets this dish just right with its spicy-sweet flavor.

Nut-Crusted Tilapia with Pineapple Salsa

1/2 cup flour

salt and pepper to season

1 egg, slightly beaten

1 cup cashews or macadamia nuts, crushed

3 tilapia fillets


1 cup pineapple, crushed or bits

1 tablespoon finely chopped onion

1/2 jalapeno, seeds removed, minced

1/4 cup minced cilantro

Put flour, egg and nuts in three separate dishes. Dredge each fillet first in flour, then egg and finally the nuts. Place on baking sheet that has been sprayed with any non-stick cooking spray. Bake in preheated 400 degree oven for 12 to 15 minutes or until golden brown.

While fish is baking, prepare the salsa topping. Combine the pineapple, onion, jalapeno and cilantro and stir well. Spoon salsa on top of baked tilapia.

Serves three.

© 2009 blounttoday.com. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.

  • Discuss
  • Print

Comments » 0

Be the first to post a comment!