Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Tilapia Recipes Hazelnut-Parsley Roast Tilapia Be the first to rate & review! 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. By Dina Cheney Updated on July 10, 2019 Print Rate It Share Share Tweet Pin Email Prep Time: 20 mins Additional Time: 10 mins Total Time: 30 mins Servings: 4 Yield: 4 servings Nutrition Profile: Bone Health Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Healthy Aging Heart Healthy High-Protein Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Soy-Free Jump to Nutrition Facts Ingredients 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 1/4 teaspoon, divided ¼ teaspoon ground pepper, divided 1 ½ tablespoons lemon juice Directions 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. Rate it Print Nutrition Facts (per serving) 262 Calories 15g Fat 3g Carbs 30g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. fish Calories 262 % Daily Value * Total Carbohydrate 3g 1% Dietary Fiber 1g 4% Total Sugars 1g Protein 30g 60% Total Fat 15g 19% Saturated Fat 2g 11% Cholesterol 71mg 24% Vitamin A 379IU 8% Vitamin C 10mg 11% Folate 53mcg 13% Sodium 295mg 13% Calcium 35mg 3% Iron 2mg 9% Magnesium 57mg 14% Potassium 540mg 11% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved