Almond-Crusted Tilapia
Sautéed Butternut Squash and Sugar Snap Peas
Ingredients
- ¼ cup slivered almonds
- ¼ cup all-purpose flour
- ¼ tsp salt-free lemon-pepper seasoning
- 2 Tbsp egg substitute
- 2 (4-oz) tilapia fillets
- 1 Tbsp canola oil
- ⅛ tsp salt
Instructions
- Pulse nuts, flour, and lemon-pepper in a food processor until mixture resembles fine crumbs; transfer to a shallow dish. Place egg substitute in another shallow dish.
- Dip tilapia in egg substitute; dredge in almond mixture.
- Heat oil in a large nonstick skillet over medium heat.
- Cook tilapia in hot oil 3 minutes per side or until fish flakes with a fork; sprinkle with salt.
Side Dish Ingredients
- 1½ tsp canola oil
- 2 cups peeled and cubed butternut squash (see Note)
- ¼ tsp salt
- ¼ tsp pepper
- 2 cups frozen sugar snap peas
- 1 cup chopped red bell pepper
- 1 Tbsp light butter with canola oil
Side Dish Instructions
- Heat oil in a nonstick skillet over medium-high heat. Add squash; sauté 5 to 7 minutes or until crisp-tender. Sprinkle with ⅛ tsp each salt and pepper.
- Cook peas and bell pepper according to package directions for peas. Toss with light butter and ⅛ tsp each salt and pepper.
- Serve squash and peas alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
280
|
190
|
470
|
| Fat (g) | 14 | 6 | 20 |
| Sat. Fat (g) | 1.5 | 1 | 2.5 |
| Protein (g) | 27 | 5 | 32 |
| Carb (g) | 11 | 29 | 40 |
| Fiber (g) | 2 | 7 | 9 |
| Sodium (mg) | 220 | 530 | 750 |
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