ALMOND CRUSTED TILAPIA HERE`S WHAT ONE OUNCE OF

Nuts
FROM MARY SNELL
DIRECTOR OF NUTRITION AND WELLNESS,
MARSH SUPERMARKETS
With mounting evidence showing their many health benefits, it’s OK to
include nuts as part of a healthy diet. In fact, the U.S. Food and Drug
Administration has approved a health claim stating that 1.5 ounces per
day of most nuts as part of a diet low in saturated fat and cholesterol
may reduce the risk of heart disease. These nuts or tree nuts as they are
sometimes referred to, include almonds, brazil nuts, cashews, hazelnuts,
macadamias, pecans, pistachios, and walnuts.
Their unique combination of fiber, protein and heart-healthy fats
provides a feeling of fullness to meals and snacks, making them a
good option for weight
management. However, even
though nuts are healthy, they
are calorie-dense, ranging
from 160 calories to 200
calories per ounce. To get
their health benefits without
breaking the calorie bank,
it’s best to substitute them
for other less nutrient dense
foods in your diet.
ALMOND CRUSTED TILAPIA
INGREDIENTS
Ingredients:
¼ cup whole natural almonds (or pecans)
2 T dry breadcrumbs
HERE’S WHAT ONE OUNCE OF NUTS LOOKS LIKE:
1 tsp salt-free garlic and herb seasoning blend
1/8 tsp freshly ground black pepper
ALMONDS-23 nuts
1 T canola oil
Excellent source of vitamin E and folate. Can be used whole,
sliced or as flour, paste or butter
1 T Dijon mustard
CASHEWS-18 nuts
Excellent source of copper and magnesium. Cashews make a nice
rich, creamy nut butter or vegan cheese
HAZELNUTS-21 nuts
Also known as filberts, these nuts are rich in monounsaturated fats
and are an excellent source of vitamin E, copper and manganese.
PECANS-19 halves
Rich in antioxidants and heart-healthy fats, ground pecans can be
used as a coating for fish
PISTACHIOS-49 nuts
High in lutein and zeaxanthin, these two antioxidants are
correlated with good eye health. Add pistachios to salads for a
protein boost, up to 6 grams per ounce
WALNUTS-14 halves
An excellent plant-based source of omega-3, walnut oil can be
used in dressings and sautes
2 (6 ounce) tilapia fillets
Chopped fresh parsley (optional)
DIRECTIONS:
Place first 4 ingredients in a blender or food processor;
process 45 seconds or until finely ground. Transfer crumb
mixture to a shallow dish. Heat oil in a large nonstick skillet
over medium heat. Brush mustard over both sides of fillets;
dredge in crumb mixture. Add fish to pan; cook 3 minutes
on each side or until fish flakes easily when tested with
a fork or until desired degree of doneness. Sprinkle with
fresh parsley, if desired. Yield: 2 servings.
NUTRITION INFORMATION PER SERVING:
367 CALORIES, 19 G FAT, 38 G PROTEIN,
10 G CARBOHYDRATES, 2.5 G FIBER, 321 MG SODIUM