OLD SCHOOL ALMOND CRUSTED TILAPIA/GREEK SALAD( T.G.I.F FISH RECIPES SEGMENT)

almonds

🥗Healthier: walnuts

💰Cheaper: sunflower seeds

Sunflower seeds provide a nut-free alternative for crusting.

Dijon mustard

🥗Healthier: whole grain mustard

💰Cheaper: yellow mustard

Yellow mustard is more widely available and less expensive.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier, while margarine is a budget-friendly option.

tilapia fillets

🥗Healthier: cod fillets

💰Cheaper: pollock fillets

Pollock is often cheaper and still offers a mild flavor.

Heat a skillet over medium heat.

Season the tilapia fillets with kosher salt and white pepper.

In a bowl, mix whole eggs to create a glue for the breading.

In another bowl, combine panko breadcrumbs and sliced almonds.

Coat each tilapia fillet in flour, shaking off excess.

Dip the floured fillet into the egg mixture, allowing excess to drip off.

Press the fillet into the panko and almond mixture, ensuring it's well coated.

Place the coated fillets on a sheet pan to rest briefly.

Carefully add the fillets to the hot skillet, cooking for a couple of minutes on each side until browned.

If the fillets brown too quickly, lower the heat to maintain a steady cooking temperature.

After browning, transfer the fillets to the oven to finish cooking if necessary.

Prepare a Greek salad with cucumber, tomato, red onion, Kalamata olives, and feta cheese to serve alongside the fish.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens