Crunchy Pecan Tilapia

Protein Protein Protein!

If I had to pick the most common nutrition topic with our Elevate athletes, I’d say it’s how to work more protein into their diet. Everyone needs protein to help fuel workouts and for the repair and building of muscle tissue. (And protein helps with weight loss – I know…crazy!!)

Besides the amazing flavor in this week’s recipe, each serving delivers 23 grams of protein. Did I mention how ridiculously easy it is to make? (If this recipe were a snowboard, ski, or mtn bike run, it would be rated green!) Another perk…including cooking time, it takes about 20 minutes!

INGREDIENTS:

· 2 tilapia filets

· 2 TBLSP mayonnaise (or veganaise)

· 1 tsp Dijon mustard

· 1 tsp lemon zest, 2 tsp lemon juice, plus lemon wedges (all from 1 lemon)

· 1 tsp capers or green olives, minced

· 2 TBLSP pecans or almonds, chopped

· 2 TBLSP panko, preferably whole wheat

· A few sprigs of flat leaf parsley for garnish

DIRECTIONS:

· Preheat the oven to 375 degrees. Blot the fillets dry with a paper towel and lay them on a lined, rimmed baking pan.

· In a small bowl, whisk together the mayonnaise, mustard, lemon zest, lemon juice, and capers/green olives. Spoon mixture over the fish. Sprinkle with the pecans/almonds and panko.

· Bake until the fish flakes easily with a fork, about 5-7 minutes. (Check the fish at 4 minutes. If the nuts and panko are browned but the fish hasn’t finished cooking, reduce the oven temperature to 325 degrees.)

· Top with the parsley. Serve with lemon wedges.

This recipe serves 2

Thanks to “Nutrition Action” newsletter (December, 2022) for the original recipe.