Caribbean Nut-Crusted Fish

22 4 servings, 1/4 recipe (324 g) each
Recipe By
5
(1) 1 Review
Prep Time
10
min.
Total Time
22
min.
Servings

4 servings, 1/4 recipe (324 g) each

Enjoy the flavours of the Caribbean with this delicious, easy to prepare fish recipe.

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What You Need

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Make It

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  • Heat oven to 400ºF.
  • Combine first 4 ingredients; stir in zest.
  • Place fish on baking sheet sprayed with cooking spray; drizzle with lime juice. Top with nut mixture; press lightly into fish to secure.
  • Bake 10 to 12 min. or until fish flakes easily with fork. Meanwhile, cook broccoli as directed on package. Serve fish with broccoli and rice.

Substitute

Substitute your favourite mild white fish, such as flounder, for the tilapia.

Servings

  • 4 servings, 1/4 recipe (324 g) each

Healthy Living

Diet Exchange

  • 2 Carbohydrates
  • 3-1/2 Meat & Alternatives

Nutrition Bonus

Looking for a way to add more fish and nuts into your diet? Try this tasty meal that is a good source of vitamin C from the broccoli.

Nutritional Information

Serving Size 4 servings, 1/4 recipe (324 g) each
AMOUNT PER SERVING
Calories 380
% Daily Value
Total fat 13g
Saturated fat 2g
Cholesterol 50mg
Sodium 135mg
Carbohydrate 37g
Dietary fibre 4g
Sugars 2g
Protein 31g
   
Vitamin A 10 %DV
Vitamin C 40 %DV
Calcium 8 %DV
Iron 15 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

Ratings & Reviews

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  • AndreeCote44 |

    Excellent recipe. Everyone in my family loved it and told me not to lose this recipe, even my fussy eater.

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