The subtle flavor and crunchy texture of macadamia nuts coats tilapia fillets. Sunny, fresh pineapple cubes add a tropical flavor to microwaved brown rice in the side dish.
Panko breadcrumbs are are made from bread that has been baked or toasted giving them a firm texture.
A general rule of thumb for cooking fish is to cook it for 10 minutes per inch of thickness measured at the thickest part of the fish. I prefer to cook it 8 minutes per inch to prevent over cooking. The fish will continue to cook in its own heat after it is removed from the stove. To test for doneness, stick the point of a knife into the thickest section and gently pull some of the meat away. The flesh should be opaque, but juicy.
Macadamia Nut-Crusted Tilapia
Yield 2 servings. Recipe by Linda Gassenheimer.
2 tablespoons chopped, unsalted macadamia nuts
2 tablespoons plain panko breadcrumbs
Salt and freshly ground black pepper
1 egg white
2 teaspoons olive oil
3/4 pound tilapia filets
Mix macadamia nuts and breadcrumbs together. Add salt and pepper to taste. Lightly beat the egg white. Dip the tilapia into the egg white and then into the nut mixture, making sure all sides are covered. Heat the oil in a nonstick skillet over medium-high heat. For 1-inch thick fillet, add the tilapia and saute 5 minutes. Turn and saute another 3 minutes. Sprinkle with salt and pepper to taste.
Per serving: 296 calories (43 percent from fat), 14 g fat (3 g saturated, 8.2 g monounsaturated), 84 mg cholesterol, 37.5 g protein, 6.1 g carbohydrates, 1 g fiber, 167 mg sodium.
Pineapple Rice
Yield 2 servings. Recipe by
Linda Gassenheimer
1 package microwaveable brown rice to make 11/2 cups cooked
1/2 cup 1/2-inch fresh pineapple cubes
1/2 cup sliced sweet pimento
1 teaspoon olive oil
Salt and freshly ground black pepper
Microwave brown rice according to package instructions. Measure 11/2 cups and save any extra for another meal.
Add pineapple cubes, pimento, oil and salt and pepper to taste. Toss well.
