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Caribbean Nut-Crusted Fish

Caribbean Nut-Crusted Fish

27 Min(s)
15 Min(s) Prep
12 Min(s) Cook
Healthy Living
Mixed nuts, cilantro, garlic and lime zest are blended with peanut oil and baked into a glorious crust in this Caribbean-style fish entrée.
What You Need
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4 servings
Original recipe yields 4 servings
1/4 cup chopped mixed nuts
2 Tbsp. chopped cilantro
1 clove garlic, minced
1 tsp. peanut oil
Zest and juice from 1 lime, divided
4 tilapia fillets (1 lb.)
1 pkg. (10 oz.) frozen broccoli florets
2 cups hot cooked long-grain brown rice
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Let's Make It
1
Heat oven to 375°F.
2
Combine nuts, cilantro, garlic, oil and zest until well blended; set aside.
3
Place fish on lightly greased baking sheet; drizzle with lime juice. Top with nut mixture; press lightly into fish to secure.
4
Bake 10 to 12 min. or until fish flakes easily with fork. Meanwhile, cook broccoli as directed on package. Serve fish with the broccoli and rice.
Kitchen Tips
Tip 1
Substitute
Substitute your favorite mild white fish, such as flounder, for the tilapia.
Tip 2
Nutrition Bonus
Soak up the flavors of the Caribbean with this delicious low-calorie meal that's also low in sodium and contains vitamin C from the broccoli!
Nutrition
Calories
310
Calories From Fat
0
% Daily Value*
Total Fat 9g
12%
Saturated Fat 2g
10%
Trans Fat 0g
Cholesterol 50mg
17%
Sodium 125mg
5%
Total Carbohydrates 29g
11%
Dietary Fiber 5g
18%
Sugars 2g
4%
Protein 30g
60%
Vitamin A
15%
Vitamin C
50%
Calcium
6%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet.
servings
Makes 4 servings.
* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.
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