Crispy Brazil Nut-Crusted Tilapia with Whole Grain Mustard
This Crispy Brazil Nut-Crusted Tilapia is a delightful dish that combines rich nutty flavors with the mild taste of tilapia. Topped with a mixture of finely ground Brazil nuts, fresh breadcrumbs, and Parmesan cheese, this oven-baked fish is not only delicious but also packed with protein and healthy fats. The zesty layer of whole grain mustard adds a tangy kick that perfectly complements the crunchy crust. Perfect for a healthy weeknight dinner or a special occasion, this dish will surely impress your family and friends while being easy to prepare.
4
Servings
137.5
Calories
6
Ingredients
Ingredients
Brazil nuts
1/4 cup (finely ground)
Fresh breadcrumbs
1/2 cup (none)
Grated Parmesan cheese
2 tablespoons (none)
Whole grain mustard
1/4 cup (none)
Tilapia fillets
1 1/2 lbs (none)
Vegetable oil cooking spray
as needed (none)
Instructions
1
Preheat your oven to 400°F (200°C). Lightly grease a large baking sheet with cooking spray and set it aside.
2
In a food processor, add the Brazil nuts and pulse them until they are finely ground. Transfer the ground nuts to a small mixing bowl.
3
To the bowl, add the fresh breadcrumbs and grated Parmesan cheese, mixing well to combine all the ingredients thoroughly.
4
Take the tilapia fillets and place them on the prepared baking sheet. Evenly spread a generous layer of whole grain mustard on the top of each fillet.
5
Sprinkle the Brazil nut mixture evenly over the mustard-covered tilapia, ensuring each piece is well-coated. With a light touch, spray the breadcrumb mixture with vegetable oil cooking spray to enhance browning.
6
Bake in the preheated oven for 8 to 10 minutes, or until the tilapia is just cooked through and flakes easily with a fork. Be careful not to overcook the fish.
Nutrition Information
6.5
Fat
7.5
Carbs
17.5
Protein
1
Fiber
0.25
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Crispy Brazil Nut-Crusted Tilapia with Whole Grain Mustard.
What is the main description of this dish?
This dish combines rich nutty flavors from Brazil nuts with mild tilapia, topped with breadcrumbs and Parmesan, and flavored with tangy whole grain mustard.
How many servings does this recipe make?
This recipe makes 4 servings.
What is the calorie count per serving?
Each serving contains 137.5 calories.
How much protein is in each serving?
There are 17.5 grams of protein per serving.
What is the fat content of this tilapia dish?
Each serving contains 6.5 grams of fat.
How many carbohydrates are in a serving?
There are 7.5 grams of carbohydrates per serving.
What is the fiber content of this recipe?
This recipe contains 1 gram of fiber per serving.
How much sugar is in the dish?
There is 0.25 grams of sugar per serving.
What oven temperature is required?
The oven should be preheated to 400°F (200°C).
How long should the tilapia bake?
The fish should bake for 8 to 10 minutes.
What kind of fish is used?
The recipe calls for 1 1/2 lbs of tilapia fillets.
What type of nuts are used for the crust?
Brazil nuts are used to create the crispy crust.
How should the Brazil nuts be prepared?
The Brazil nuts should be pulsed in a food processor until they are finely ground.
What kind of mustard is used in the recipe?
Whole grain mustard is used to add a tangy kick.
What ingredients are mixed with the ground nuts?
The ground nuts are mixed with 1/2 cup of fresh breadcrumbs and 2 tablespoons of grated Parmesan cheese.
How do you apply the mustard to the fish?
Spread a generous layer of whole grain mustard evenly on the top of each tilapia fillet.
What is the purpose of the vegetable oil cooking spray?
It is used to grease the baking sheet and sprayed over the breadcrumb mixture to enhance browning.
How do I know when the tilapia is done?
The tilapia is done when it is just cooked through and flakes easily with a fork.
Is this recipe considered a healthy dinner?
Yes, it is tagged as a healthy dinner and is packed with protein and healthy fats.
What equipment is needed to grind the nuts?
A food processor is needed to pulse the Brazil nuts until finely ground.
How much Parmesan cheese is needed?
The recipe requires 2 tablespoons of grated Parmesan cheese.
How many ingredients are in this recipe?
There are a total of 6 ingredients.
What type of breadcrumbs are recommended?
The recipe specifies using 1/2 cup of fresh breadcrumbs.
Should the tilapia be flipped during cooking?
No, the instructions indicate baking the fillets top-side up on a baking sheet.
What are the primary tags for this recipe?
The tags include tilapia, brazil nuts, healthy dinner, high protein, nut-crusted fish, oven baked, and easy recipe.
How much whole grain mustard is needed?
The recipe calls for 1/4 cup of whole grain mustard.
How much Brazil nuts should I use?
Use 1/4 cup of Brazil nuts.
Is there any information on sodium or cholesterol?
No, the nutritional data for sodium and cholesterol is not provided for this recipe.
Can this dish be prepared for special occasions?
Yes, the description mentions it is perfect for a healthy weeknight dinner or a special occasion.