We’ve reeled in both a delicious and healthy recipe for walnut crusted tilapia that is quick and easy to make.
Not only is this recipe only 362 calories, but it’s packed with nutrients. While tilapia may have historically gotten a bad rap, there’s no reason to avoid eating a moderate amount of it. Tilapia is a low-calorie lean protein that is an excellent source of vitamin B12. In fact, The American Heart Association encourages Americans to eat fish about twice a week, and tilapia is a great way to get in one of those fish meals.
Pairing the tilapia with the walnut crust gives the dish texture and adds an even greater variety of vitamins such as folate, calcium, and potassium. Walnuts are also high in omega 3 fatty acids.
So bring out that air fryer and use it on something healthy, like tilapia! We promise you will be hooked.
Air Fryer Walnut-Crusted Tilapia
Yield: 4 servings
Download a printable version of this recipe here.
2 Tablespoons light mayonnaise
1 Tablespoon Dijon mustard
2 teaspoons lemon juice, fresh
4 tilapia fish fillets, 4 ounces each
1/4 teaspoon salt, divided
3/4 teaspoon black pepper, divided
1/2 teaspoon dried basil
3/4 cup walnuts, finely chopped
2 teaspoons canola oil
1 medium onion, sliced
3 cups mustard greens, cut into 1-inch strips
1/4 teaspoon garlic powder
In a small bowl, stir together mayonnaise, mustard, and lemon juice. Pat tilapia fillets dry with a paper towel. Spread mayonnaise mixture equally on fillets. Sprinkle 1/8 teaspoon salt, ½ teaspoon pepper, and dried basil over the fillets. Place chopped walnuts on a flat plate. With the mayonnaise mixture facing down, press each fillet into chopped walnuts.
Heat air fryer to 350 degrees F and cook fillets for 8 minutes or until nuts are browned and fish is flaky.
While fish is cooking, heat canola oil in a large sauté pan over medium heat. Add onions and cook for 3-4 minutes or until translucent. Add mustard greens, remaining 1/8 teaspoon salt, 1/4 teaspoon garlic powder, and remaining 1/4 teaspoon black pepper. Cook for about 7 minutes or until tender, adding 1/4 cup water if pan becomes dry. Divide mustard green mixture between 4 plates and arrange one fillet on top of each.
Nutritional Information per Serving: 362 calories; 21 grams fat; 2.5 grams saturated fat; 59 mg cholesterol; 326 mg sodium; 10 mg carbohydrates; 3.5 grams fiber; 28 grams protein
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