Hazelnut-Parsley Roast Tilapia

Hazelnut-Parsley Roast Tilapia

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From: Diabetic Living Magazine, Spring 2019

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.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 2 tablespoons olive oil, divided
  • 4 (5 ounce) tilapia fillets (fresh or frozen, thawed)
  • ⅓ cup finely chopped hazelnuts
  • ¼ cup finely chopped fresh parsley
  • 1 small shallot, minced
  • 2 teaspoons lemon zest
  • ⅛ teaspoon salt plus ¼ teaspoon, divided
  • ¼ teaspoon ground pepper, divided
  • 1½ tablespoons lemon juice

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 450°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.
  2. Meanwhile, stir together hazelnuts, parsley, shallot, lemon zest, 1 tsp. oil, ⅛ tsp. salt, and ⅛ tsp. pepper in a small bowl.
  3. 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 ¼ tsp. salt and ⅛ tsp. pepper. Divide the hazelnut mixture evenly among the tops of the fillets and pat gently to adhere.
  4. Roast the fish until it is opaque, firm, and just beginning to flake, 7 to 10 minutes. Serve immediately.

Nutrition information

  • Serving size: 4 oz. fish
  • Per serving: 262 calories; 15 g fat(2 g sat); 1 g fiber; 3 g carbohydrates; 30 g protein; 53 mcg folate; 71 mg cholesterol; 1 g sugars; 0 g added sugars; 379 IU vitamin A; 9 mg vitamin C; 35 mg calcium; 2 mg iron; 295 mg sodium; 540 mg potassium
  • Carbohydrate Servings: 0

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