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
Source: Diabetic Living Magazine, Spring 2019


Ingredient Checklist


Instructions Checklist
  • 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.

Nutrition Facts

262 calories; protein 30.2g 60% DV; carbohydrates 3.3g 1% DV; dietary fiber 1.2g 5% DV; sugars 0.8g; fat 15g 23% DV; saturated fat 2.2g 11% DV; cholesterol 70.9mg 24% DV; vitamin a iu 378.9IU 8% DV; vitamin c 9.5mg 16% DV; folate 53.4mcg 13% DV; calcium 34.5mg 4% DV; iron 1.6mg 9% DV; magnesium 57.4mg 21% DV; potassium 539.6mg 15% DV; sodium 294.7mg 12% DV.