Thursday, March 17, 2011

Cashew Crusted Tilapia


Cashew Crusted Tilapia
4 Servings

Ingredients:
4 – 6 oz tilapia fillets
1 lemon
1 cup cashew, chopped
1 cup panko bread crumbs
¼ - ½ teaspoon cayenne pepper
½ cup flour 
½ teaspoon sea salt
½ teaspoon garlic powder
½ teaspoon onion powder
2 egg whites

Preparation:
            Preheat oven to 400 degrees
            Line or oil a sheet pan and set aside
           
Rinse tilapia and pat dry with a paper towel.
Cut lemon in half and squeeze juice over each fillet both sides and set aside.
Place cashews, panko and cayenne pepper in a food processor and run until cashews are finely chopped then pour on to a plate. 
Mix together the flour, sea salt, garlic powder and onion powder then pour mixture on another plate.
Whisk together egg whites in a bowl large enough to fit 1 fillet.
1.    Pat dry fillets and dredge in flour (fish should be covered in a fine dust layer of flour).
2.    Dip fillets in egg white, shake off excess egg.    
3.    Press fillets firmly into cashew mixture until both sides are coated.
Place fillets on an oiled sheet pan then bake in a preheated 400 degree oven 15 - 20 minutes.

Note: Rule of thumb for cooking fish:  Cook for 10 minutes per inch of thickness.  So if the fillet is 1 ½” thick, cook it for 15 minutes.

This dish will go well with the Strawberry Spinach Salad and Oven Roasted Vegetables.

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