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Walnut crusted tilapia

GEHA | September 4, 2018

Tasty tilapia recipe with only 253 calories and 11 grams of fat per serving.


  •  1 Tbsp. extra virgin olive oil, divided
  • 1 large egg
  • Zest of 1 lemon
  • 1 clove garlic, finely chopped  
  • 1/4 cup finely chopped walnuts
  • 2/3 cup whole wheat bread crumbs
  • 1 Tbsp. freshly grated parmesan cheese
  • 1 lb. tilapia


Preheat oven to 425 degrees and coat baking dish with 1 teaspoon olive oil.

Beat egg in mixing bowl and add lemon zest, remaining olive oil, garlic, parmesan cheese, salt and pepper.

Mix walnuts and bread crumbs in a large bowl.

Dip fish into egg mixture. Then dredge in crumb-nut mixture, coating both sides well.

Place breaded fillets on a prepared cooking dish. Bake for 17 minutes (or until inside of filet appears opaque) and serve.

Makes 4 servings.

Nutritional values per serving:

  • 253 calories
  • 11 g total fat (2 g saturated fat)
  • 11 g carbohydrate.


Reprinted on May 1, 2018, courtesy of the American Institute for Cancer Research. For more, visit