Almond Crusted Tilapia

This is my favorite fish recipe in the history of fish recipes. It’s fabulous. Ryan deemed it the “best fish he’s ever eaten” the first time I made this.

This can be made healthier if you choose to bake it instead of pan-frying, but I usually don’t take that route because I can essentially trick myself into thinking this is a “cheat meal” during the week if it’s prepared as outlined by the recipe below. A little butter is okay — just don’t overdo it, and use reduced fat Parmesan if you have it. :)

Nutritional Overview
Calories: 400
Carbs: 17
Fat: 20
Protein: 33

Serves: 2
Cook time: 20 minutesIngredients:

– 2 4oz. tilapia filets
– 1 egg white (1/4c. liquid measure)
– Juice of 1 lemon
– 2 tsp. lemon pepper (or regular pepper)
– 1 tsp. garlic powder
– salt
– pepper
– 1/8c. whole wheat flour (or just enough to dust the filets)
– 2 tbsp. butter
– 1/3c. almonds (plain)
– 1/3c. reduced fat Parmesan cheese


  1. Pulse almonds in a food processor until they are coarsely ground
  2. Place ground almonds in a shallow dish. Add 1/2c. reduced fat Parmesan cheese and lemon pepper. Stir to combine
  3. In a separate shallow dish, mix together egg white, lemon juice, and garlic powder
  4. Rinse off the filets and pat dry. Sprinkle with salt and pepper, then lightly coat them with flour
  5. Shake off any excess flour, then dip filets into the egg white mixture
  6. Press filets into almond mixture and coat well
  7. Melt butter in skillet over medium-high heat
  8. Cook filets 2-3 minutes per side, or until golden brown
  9. If you’re feeling fancy: top with an extra sprinkle of cheese. Garnish with lemon wedges and parsley

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