Pan Seared Almond Dijon Tilapia - Clean&Delicious

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.

Set up your stations first for the recipe.

Season the almond flour with 1 teaspoon of garlic powder, salt, and black pepper.

Season one side of the tilapia fillets with salt and pepper.

Brush the top side of each fillet lightly with Dijon mustard.

Dip the fillet into the almond flour, coating both sides well and shaking off excess flour.

Place the coated fillet on a cutting board and repeat the process for the remaining fillets.

Heat a non-stick sauté pan over medium to medium-high heat.

Add 1 teaspoon of coconut oil to the pan and let it melt.

Place a couple of fillets into the pan, cooking for about 3 minutes on the first side.

Flip the fillets and cook for another 2 to 3 minutes on the second side.

Check for doneness by cutting into the fish to ensure it is opaque all the way through.

Serve the fish with fresh lemon and your favorite green veggie.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens