Caribbean Nut-Crusted Fish

4.1
(21) 17 Reviews
Prep Time
15
min.
Total Time
27
min.
Servings

4 servings

Mixed nuts, cilantro, garlic and lime zest are blended with peanut oil and baked into a glorious crust in this Caribbean-style fish entrée.

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What You Need

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Make It

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  • Heat oven to 375°F.
  • Combine nuts, cilantro, garlic, oil and zest until well blended; set aside.
  • Place fish on lightly greased baking sheet; 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 the broccoli and rice.

Substitute

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

Servings

  • 4 servings

Healthy Living

  • Low calorie
  • Low sodium
  • Good source of vitamin A or C
  • Generally Nutritious
  • Diabetes Center

Diabetes Center

  • Carb Choices: 2 Carb Choice

Diet Exchange

  • 2 Starch
  • 3 Meat (L)

Nutrition Bonus

Soak up the flavors of the Caribbean with this delicious low-calorie meal that's also low in sodium and contains vitamin C from the broccoli!

Nutritional Information

Serving Size 4 servings
AMOUNT PER SERVING
Calories 310
% Daily Value
Total fat 9g
Saturated fat 2g
Cholesterol 50mg
Sodium 125mg
Carbohydrate 29g
Dietary fiber 5g
Sugars 2g
Protein 30g
   
Vitamin A 15 %DV
Vitamin C 80 %DV
Calcium 8 %DV
Iron 10 %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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  • jsf418 | Fri, Feb 10 2012 3:48 PM

  • Cholm05 | Thu, May 20 2010 6:15 PM

    Very good recipe. I enjoyed the extra taste the nuts added to the fish. Quick and easy to prepare as well!

  • annasfridge | Wed, Feb 10 2010 9:07 PM

    It was good and really easy. Did not taste particularly nutty. I used olive oil instead of peanut oil

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