Brazil Nut-Crusted Tilapia with Sautéed Kale

Brazil Nut-Crusted Tilapia with Sautéed Kale

Published December 20, 2012 | Written by

Published by: Healthline Exclusive

Servings: 6
Total Time: 20 min

Prep Time: 10 min | Cook Time: 10 min


Both Brazil nuts and tilapia are good sources of selenium, a mineral shown to help ward off arthritis symptoms. What’s great about this recipe is that it’s quick enough for a weeknight dinner with the family, but can also be served to company as a fancier dish.

Cooking tip: Arthritis-fighting food: Brazil nuts and tilapia (selenium), kale (vitamin C)

Nutrition Facts
Serving size: Approximately 1 fillet and 1 cup of kale
Calories per serving: 255
% Daily Value*
Total Fat 11.2g 17%
Saturated Fat 2.1g 10%
Cholesterol 47mg 16%
Sodium 400mg 17%
Total Carbohydrate 13.0g 4%
Dietary Fiber 4.0g 16%
Sugars 2.0g
Protein 29.0g 40%
Percent Daily Values are based on a 2,000 calorie diet.


  • ¼ cup roasted Brazil nuts
  • ½ cup fresh bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • ¼ cup whole grain mustard
  • 1½ pounds tilapia fillets
  • Vegetable cooking spray
  • 1 tablespoon sesame oil
  • 1 clove garlic, mashed
  • 1½ heads kale, chopped
  • ¼ teaspoon kosher salt
  • 2 tablespoons toasted sesame seeds

Step by Step:

  1. Preheat oven to 400°F. Lightly grease a baking sheet and set aside.
  2. Place Brazil nuts in a food processor and pulse until finely ground. Transfer to a small bowl and stir in breadcrumbs and Parmesan cheese.
  3. Place tilapia fillets on baking sheet and spread evenly with mustard. Divide Brazil nut mixture evenly over tilapia and lightly spray breadcrumbs with cooking spray. Bake 8 to 10 minutes, or until tilapia is just cooked through.
  4. Meanwhile, heat a large cast-iron or stainless steel skillet over medium-high heat. Add sesame oil and heat 15 seconds before adding garlic. Cook 20 seconds and then add chopped kale. Cook, stirring frequently, 7 to 8 minutes or until kale is tender. Add sesame seeds and toss to combine.
  5. Serve fish immediately with a side of kale.