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Tilapia Almondine

Author: Heather Mangieri, RDN


  • 20 ounces Tilapia (raw)
  • 2 tbsp Sliced Almonds
  • 1 tbsp Olive Oil
  • 1/8 tsp Black Pepper
  • 1/8 tsp Salt


  • Pour 1 Tbsp. oil into sauté pan and warm over medium heat
  • Place thawed tilapia in pan and sprinkle with slivered almonds, black pepper and salt. Sear both sides, ~ 5-6 minutes on each side. Add water to cover the bottom of the pan and continue to cook on medium heat or until water is absorbed into the fish (water prevents the fish from sticking and having to use more oil).
  • Make sure internal temperature reaches 145 degrees. Serve and Enjoy


Recipe Makes: 4 Servings                   Serving Size: ~4-ounce piece
Pairing Recommendation: serve with a starchy carbohydrate such as these twice-baked potatoes and a non-starchy vegetable like these greenbean bacon-bundles
Nutrition Facts (per serving): 180 Calories, 1 Carbohydrates, 0 Fiber, 29 Protein, 7 g Fat, 1 g Saturated Fat, 150 mg Sodium, 20% DV Vitamin D, 6% DV Iron, 2% DV Calcium, 10% DV Potassium
Meal Planning Serving:  = 0 CHO; 4 PRO; 1.5 FAT