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# Healthy Recipes from AICR: Tilapia Crusted with Almonds and Whole Wheat
- URL: https://www.foodconsumer.org/healthy_recipes_0514130554/
- Published: 2013-05-14T18:53:00.000Z
- Updated: 2026-09-22T16:01:42.000Z
- Description: A recipe for tilapia baked at 425 degrees under a crust of whole-wheat bread crumbs and almonds, dipped first in egg with lemon juice, olive oil and Italian herbs. Makes 4 servings at 265 calories and 9 g total fat each.
- Author: Food Consumer
- Tags: Heart Healthy Recipes, Recipes & Dining, #vivvo-import

Summer Catch

# Tilapia Crusted with Almonds and Whole Wheat

Breading and baking fish is a healthy way to infuse flavor and keep it moist. Tilapia is a mild white fish that pairs well with fresh Italian herbs and packs healthy protein. The crust is a nutritious combination of whole-wheat bread crumbs and almonds. Nuts like almonds contain heart-healthy unsaturated fats, fiber and vitamin E, which is being studied for its antioxidant properties.

**Makes 4 servings.**

**Per serving:** 265 calories, 9 g total fat (1.5 g saturated fat), 15 g carbohydrate,  
30 g protein, 1 g dietary fiber, 226 mg sodium.

| Canola oil cooking spray 1 egg 2 Tbsp. lemon juice 1 Tbsp. extra virgin olive oil 2 tsp. Italian seasoning 1/4 tsp. garlic powder |  | 2 tsp. dried parsley or 2 Tbsp. finely chopped fresh parsley Salt and pepper to taste 2 Tbsp. whole almonds (about 14-15 nuts) 2/3 cup whole-wheat bread crumbs 1 lb. tilapia |
| --------------------------------------------------------------------------------------------------------------------------------- |  | ----------------------------------------------------------------------------------------------------------------------------------------------------------------------------- |

## Directions

1. Preheat oven to 425 degrees and coat baking dish with cooking spray.
2. Beat egg in mixing bowl and add lemon juice, oil, Italian seasoning, garlic powder, parsley, and salt and pepper, combining well.
3. Process almonds and bread crumbs together in food processor or blender to a medium coarse crumb. Transfer to bowl.
4. Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well. Place breaded fillets on prepared cooking dish.
5. Bake for 17 minutes and serve.