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Lilly’s Table

 
 
Dijon Roasted Asparagus
© Lillys-Table.com Photo of Baked Tilapia
 

Tags: Dairy Free Gluten-Free Low-Glycemic Nut Free nuts

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

15 mins

Time
Estimate
15 mins

Icon Heart Healthy

Gluten
Free?
Yes

Winter

Typical
Season
Winter

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Winter

Baked Tilapia

from Dijon Asparagus with Roasted Tilapia and Strawberry-Almond Lentils, the Week of May 7, 2017.
View the next recipe for this meal.

Using a bit of almond flour for the crust, lowers the glycemic index and makes these gluten-free too. If you prefer using cornmeal that works as well.

Ingredients

  • 2 tilapia fillets
  • 3 tablespoons almond flour, or cornmeal
  • ¼ teaspoon salt
  • 1 pinch black pepper
  • 1 tablespoon olive oil

Serving Size: 2 People

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Preparation Instructions

Preheat the oven to 425.

From a distance about a foot or two above the fish, sprinkle with the salt and pepper.

Sprinkle on the almond or other flour, flipping, pressing and fully coating.

Spread the olive oil into the spots where the fish will bake on the pan. Place the fish in the olive oil, flip over and flip back.

Toss into the oven for 5 minutes. Flip over and continue to heat for another 4-6 minutes until the fish easily flakes with a fork.