Posts Tagged ‘healthy’

Almond and Herb Baked Tilapia

April 2nd, 2010

Almond and Herb Baked Tilapia

My husband discovered “The 10 Things You Need to Eat” while we were passing time at a bookstore before a show. A paperback with an illustrated cover and no photos, this unassuming book has me captivated. Among the “10 things” are nine ingredients my family loves to eat: quinoa, beets, avocado, lentils, berries, spinach, tomatoes, nuts, and cabbage. I was so intrigued by the recipes, I read it cover-to-cover in one evening. Interspersed throughout is commentary about the benefits of each main ingredient. What a bonus that the recipes are not just good, they are good for you.

The “10th thing” is fish, which I am not particularly fond of, but the recipe for Almond and Herb Baked Tilapia looked intriguing.  I’m glad I tried it, because it is absolutely wonderful, and it took less than 20 minutes to prepare! Add a side of steamed vegetables (I used the microwave-in-the-bag kind), and you have a healthy dinner on the table in no time. The combination of lemon, herbs, garlic, and fish is a no-brainer, but when you add the sweetness and crunch of the nuts, you get something incredibly fragrant and filling. I could eat this several times a month. It would be a great dish to make for guests, since the fillets cook conveniently on one sheet pan in the oven, there’s not the least bit of fishy-smell, and it’ll look like you slaved for hours.

Almond and Herb Baked Tilapia
by Dave Lieberman and Anahad O’Connor
From The 10 Things You Need to Eat: And More Than 100 Easy and Delicious Ways to Prepare Them, HarperCollins, 2010
Recipe © HarperCollins 2010

Tilapia has quickly become one of the most affordable and widely available fish at the supermarket. It has sweet, mild, meaty flesh that is tender as long as you don’t overcook it. This almond and herb topping is vibrant and flavorful, and the toasted sliced almonds add some crunch. But the topping also serves double duty, locking in the moisture of the fish. Lots of good extra virgin olive oil helps the cause too! Serves 4

– 1/3 cup olive oil, plus more for drizzling
– Juice and grated zest of 1 lemon
– 1 cup sliced raw almonds
– 2 garlic cloves, minced or pressed
– 1/4 cup very finely chopped fresh parsley leaves
– Salt and freshly ground black pepper
– 4 large, thick tilapia filets (about 6 to 8 ounces each)

Preaheat oven to 400°F.

Toss the olive oil, lemon juice and zest, almonds, garlic, and parsley together in a mixing bowl, and season with salt and pepper to taste.

Place the pieces of tilapia on a large baking sheet lined with aluminum foil. Season lightly with salt and pepper and drizzle lightly with olive oil.

Divide the almond and herb mixture among the four pieces of fish and smooth the mixture over each piece to create an even coating.

Bake until the almond mixture has browned slightly and the fish is cooked through and flakes easily, about 15 minutes.