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Ingredients
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2 tablespoons olive oil, divided
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4 (5 ounce) tilapia fillets (fresh or frozen, thawed)
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⅓ cup finely chopped hazelnuts
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¼ cup finely chopped fresh parsley
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1 small shallot, minced
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2 teaspoons lemon zest
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⅛ teaspoon salt plus 1/4 teaspoon, divided
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¼ teaspoon ground pepper, divided
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1 ½ tablespoons lemon juice
Directions
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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.
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Meanwhile, stir together hazelnuts, parsley, shallot, lemon zest, 1 tsp. oil, 1/8 tsp. salt, and 1/8 tsp. pepper in a small bowl.
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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.
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Roast the fish until it is opaque, firm, and just beginning to flake, 7 to 10 minutes. Serve immediately.
Nutrition Facts (per serving)
262 | Calories |
15g | Fat |
3g | Carbs |
30g | Protein |
Nutrition Facts | |
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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.