Hazelnut-Parsley Roast Tilapia

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Sweet and crunchy hazelnuts team up with bright lemon and fresh parsley to add oomph to the tilapia for an easy seafood recipe. Serve this atop a salad or alongside brown rice or orzo.

Dina Cheney

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Additional Time:

10 mins

Total Time:

30 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Bone-Health Diabetes-Friendly Dairy-Free Healthy Aging Low-Sodium Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

2 tablespoons olive oil, divided
4 (5 ounce) tilapia fillets (fresh or frozen, thawed)
⅓ cup finely chopped hazelnuts
¼ cup finely chopped fresh parsley
1 small shallot, minced
2 teaspoons lemon zest
⅛ teaspoon salt plus 1/4 teaspoon, divided
¼ teaspoon ground pepper, divided
1 ½ tablespoons lemon juice

Directions

Preheat oven to 450 degrees F. Line a large rimmed baking sheet with foil; brush with 1 Tbsp. oil. Bring fish to room temperature by letting it stand on the counter for 15 minutes.
Meanwhile, stir together hazelnuts, parsley, shallot, lemon zest, 1 tsp. oil, 1/8 tsp. salt, and 1/8 tsp. pepper in a small bowl.
Pat both sides of the fish dry with a paper towel. Place the fish on the prepared baking sheet. Brush both sides of the fish with lemon juice and the remaining 2 tsp. oil. Season both sides evenly with the remaining 1/4 tsp. salt and 1/8 tsp. pepper. Divide the hazelnut mixture evenly among the tops of the fillets and pat gently to adhere.
Roast the fish until it is opaque, firm, and just beginning to flake, 7 to 10 minutes. Serve immediately.

Originally appeared: Diabetic Living Magazine, Spring 2019

Nutrition Facts (per serving)

262	Calories
15g	Fat
3g	Carbs
30g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. fish
Calories 262
% Daily Value *
Total Carbohydrate 3g	1%
Dietary Fiber 1g	4%
Total Sugars 1g
Protein 30g	60%
Total Fat 15g	19%
Saturated Fat 2g	11%
Cholesterol 71mg	24%
Vitamin A 379IU	8%
Vitamin C 10mg	11%
Folate 53mcg	13%
Sodium 295mg	13%
Calcium 35mg	3%
Iron 2mg	9%
Magnesium 57mg	14%
Potassium 540mg	11%

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.

Hazelnut-Parsley Roast Tilapia

Ingredients

Directions

Nutrition Facts (per serving)

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