Baked Tilapia Recipe – Almond Crusted Tilapia

By, Mark Wine CSCS; NASM PT, PES, CES
Author of 2, 4, 6, 8, 10, 12 Pack Abs

Baked Tilapia Ingredients

2 tilapia filets (6-8oz)Almond-Crusted-Tilapia-Recipe-Healthy
½ cup crushed almonds
¼ cup whole grain flour (or whole wheat)
¼ tsp sea salt
1 tsp fresh cracked black pepper
1 egg
¼ cup low fat milk

Baked Tilapia Instructions

1. Preheat oven to 375˚ bake or 350˚ convection bake
2. Combine milk and egg
3. Combine flour, salt and pepper
4. Rinse and pat dry tilapia with a paper towel; dredge into flour and shake the filets off until only a light flour coating remains
5. Dip tilapia in egg mixture; roll in crushed almonds and then lay on a baking pan
6. Turn the oven up to 400˚ bake or 375˚ convection bake and cook for 12-15 minutes.
7. Serve alongside fresh veggies and a serving of grains such as faro, brown rice, etc…

Benefits of eating Almonds

-Lowers LDL cholesterol and reduce the risk for heart disease
-Helps stabilize blood sugar; protects against cardiovascular disease and diabetes
-Linked to lower levels of weight and fat
-Helps with energy production due to its manganese, copper, and riboflavin content
-They can help prevent Gallstones

Benefits of eating Tilapia

-4 ounces contains approximately 29 grams of protein
-Bodies capacity to process the protein means your body will burn more fat
-Loaded with vitamin B-12, which helps with brain shrinkage with age, slow macular degeneration, enhances memory and concentration, forms and regenerates red blood cells, etc…
-Enhances heart health and good cholesterol (HDL)
-Loaded with selenium that reduces cancer and heart disease chances
-Contains niacin to keep proper bodily function

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