Pistachio Parmesan Crusted Tilapia with a Dijon-Caper Sauce
Servings 6
Calories 357kcal
Ingredients
- 1/2 cup pistachio nuts chopped
- 1 cup Parmesan flavored Italian bread crumbs [such as Progresso]
- 1/4 cup grated Parmesan cheese
- 1 tsp garlic powder
- salt and black pepper to taste
- 6 6 oz Tilapia fillets
- seafood seasoning to taste [i.e. Old Bay]
- 1/2 cup buttermilk
- 2 large eggs
- 4 Tbsp butter or light butter melted
- For the Dijon-Caper Sauce: [Mix together and chill]
- 1 cup light mayonnaise
- 2 Tbsp sweet pickle relish
- 2 Tbsp drained capers
- 1 Tbsp Dijon mustard
- 1 tsp minced garlic
- 1 tsp dried tarragon
- 1/2 tsp each coarse sea salt sugar & onion powder
- 1 small lemon juiced
- black pepper to taste
Instructions
- Make the sauce in advance mixing all of the ingredients together until well blended. Chill well before serving.
- Prepare: Preheat the oven to 425°F. Line a baking sheet with aluminum foil and spray liberally with a butter flavored cooking spray.
- Mix together pistachios, bread crumbs, Parmesan cheese, garlic powder, salt and black pepper to your taste. Set aside.
- Beat together eggs and buttermilk in a separate dish.
- Season the tilapia fillets with Old Bay seasoning on both sides, then dip them into the egg-buttermilk wash and bread crumb coating. Press coating onto fillets.
- Place the breaded fillets onto the prepared cookie sheet and drizzle each piece with melted butter or margarine.
- Bake for 12 minutes or until the fish flakes with a fork.
- Drizzle with Dijon-Caper sauce and serve immediately.
Notes
Don't be tempted to increase the oven temperature to speed up the cooking time. The pistachio nuts can burn easily, if the oven is too hot.
Nutrition
Serving: 1serving | Calories: 357kcal | Carbohydrates: 24g | Protein: 10g | Fat: 25g | Saturated Fat: 9g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 8g | Trans Fat: 1g | Cholesterol: 95mg | Sodium: 1058mg | Potassium: 247mg | Fiber: 2g | Sugar: 6g | Vitamin A: 580IU | Vitamin C: 2mg | Calcium: 138mg | Iron: 2mg