Fish Amandine

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In this quick dinner recipe, fresh tilapia fillets are dipped in a buttermilk-panko coating, sprinkled with almonds and Parmesan, drizzled with melted butter and red pepper and baked until flakey. It may sound complicated, but it takes just 20 minutes from start-to-finish!

EatingWell Test Kitchen

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

15 mins

Additional Time:

5 mins

Total Time:

20 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Bone-Health Diabetes-Friendly Healthy Aging Low-Sodium Soy-Free Heart-Healthy Egg-Free Low-Calorie

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Ingredients

4 (4 ounce) fresh or frozen skinless tilapia, trout or halibut fillets, 1/2- to 1-inch thick
¼ cup buttermilk
½ cup panko bread crumbs or fine dry bread crumbs
2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes
½ teaspoon dry mustard
¼ teaspoon salt
¼ cup sliced almonds, coarsely chopped
2 tablespoons grated Parmesan cheese
1 tablespoon butter, melted
⅛ teaspoon crushed red pepper

Directions

Thaw fish, if frozen. Preheat oven to 450 degrees F. Grease a shallow baking pan; set aside. Rinse fish; pat dry with paper towels. Measure thickness of fish.
Pour buttermilk into a shallow dish. In another shallow dish, combine bread crumbs, parsley, dry mustard and salt. Dip fish into buttermilk, then into crumb mixture, turning to coat. Place coated fish in the prepared baking pan.
Sprinkle fish with almonds and Parmesan cheese; drizzle with melted butter. Sprinkle with crushed red pepper. Bake 4 to 6 minutes per 1/2-inch thickness of fish or until fish flakes easily when tested with a fork.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

209	Calories
9g	Fat
7g	Carbs
26g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 ounces
Calories 209
% Daily Value *
Total Carbohydrate 7g	2%
Dietary Fiber 1g	3%
Total Sugars 1g
Protein 26g	52%
Total Fat 9g	11%
Saturated Fat 3g	16%
Cholesterol 67mg	22%
Vitamin A 288IU	6%
Vitamin C 3mg	3%
Folate 34mcg	9%
Sodium 302mg	13%
Calcium 70mg	5%
Iron 1mg	6%
Magnesium 50mg	12%
Potassium 414mg	9%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Fish Amandine

Ingredients

Directions

Nutrition Facts (per serving)

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