Almond-Crusted Tilapia

Health score
25%
Almond-Crusted Tilapia
24 min.
4
437kcal

Suggestions

Ingredients

  • cup almonds divided sliced
  • tablespoons butter 
  • 0.3 cup flour all-purpose
  • tablespoons olive oil 
  • 0.5 teaspoon salt 
  • 24 oz tilapia fillets 

Equipment

  • food processor
  • bowl
  • frying pan
  • slotted spoon

Directions

  1. Process 1/2 cup almonds in a food processor until finely chopped, and combine with 1/4 cup flour in a shallow bowl.
  2. Sprinkle fish evenly with salt; dredge in almond mixture.
  3. 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.
  4. Remove fillets to a serving plate.
  5. Add remaining 1/2 cup almonds to skillet, and cook, stirring often, 1 minute or until golden.
  6. Remove almonds with a slotted spoon, and sprinkle over fish.

Nutrition Facts

Calories437kcal
Protein35.67%
Fat54.56%
Carbs9.77%

Properties

Glycemic Index
33.75
Glycemic Load
4.52
Inflammation Score
-6
Nutrition Score
23.494347966236%

Flavonoids

Cyanidin
0.57mg
Catechin
0.29mg
Epigallocatechin
0.6mg
Epicatechin
0.14mg
Eriodictyol
0.06mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.61mg
Kaempferol
0.09mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:436.97kcal
21.85%
Fat:27.12g
41.73%
Saturated Fat:6.45g
40.28%
Carbohydrates:10.93g
3.64%
Net Carbohydrates:7.85g
2.85%
Sugar:1.03g
1.14%
Cholesterol:100.1mg
33.37%
Sodium:424.67mg
18.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:39.9g
79.8%
Selenium:74.76µg
106.8%
Vitamin E:7.74mg
51.62%
Vitamin B12:2.7µg
44.99%
Phosphorus:409.91mg
40.99%
Vitamin B3:7.94mg
39.68%
Vitamin D:5.27µg
35.15%
Manganese:0.64mg
32.13%
Magnesium:109.89mg
27.47%
Vitamin B2:0.41mg
24.14%
Potassium:692.45mg
19.78%
Copper:0.38mg
18.8%
Folate:65.45µg
16.36%
Vitamin B6:0.31mg
15.54%
Fiber:3.09g
12.34%
Iron:2.21mg
12.29%
Vitamin B1:0.18mg
11.9%
Vitamin B5:0.98mg
9.78%
Zinc:1.34mg
8.94%
Calcium:81.98mg
8.2%
Vitamin K:7.11µg
6.77%
Vitamin A:175.16IU
3.5%
Source:My Recipes