The American Heart Association recommends eating two servings of fish each week. How much is a serving? That's three ounces of cooked fish or about 3/4 of a cup of flaked fish.
Tilapia is a budget-friendly fish that provides a healthy dose omega-3 fatty acids. You can use tilapia or choose your favorite fish for this recipe to enjoy a low-calorie, high protein dish in just 30 minutes. Add leafy greens and brown rice to complete the meal.
Ingredients
1.5 oz whole almonds (about 36)
2 tbsp saffron threads
1 oz whole wheat pita bread
1 tsp sea salt
1 tbsp black pepper
1 egg white
1 1/4 lb tilapia (or perch, orange roughy, whitefish or catfish)
Preparation (Serves 3)
Heat oven to 400 degrees. Grind almonds, saffron threads, whole wheat pita, salt and pepper in grinder. Whisk egg white and brush on fish. Roll fish in almond mixture. Bake for 20 minutes.
Nutrition Facts (per serving)
Calories 245; fat 9g; cholesterol 38mg; sodium 952mg; carbohydrate 8g; fiber 3g; protein 32g
