Brazil Nut-Crusted Tilapia with Sautéed Kale
Published December 20, 2012 | Written by James Schend
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 | ||||
| Total Fat 11.2g | 17% | ||||
| Cholesterol 47mg | 16% | ||||
| Sodium 400mg | 17% | ||||
Ingredients
- 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:
- Preheat oven to 400°F. Lightly grease a baking sheet and set aside.
- Place Brazil nuts in a food processor and pulse until finely ground. Transfer to a small bowl and stir in breadcrumbs and Parmesan cheese.
- 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.
- 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.
- Serve fish immediately with a side of kale.