Garlic & Nut Encrusted Tilapia – Easy WLS Recipe

Postop weight-loss surgery patients tend to love fish for it’s soft and flakey texture. It’s a great source of protein and the flavor can be adjusted numerous different ways.

This tilapia recipe is very simple, using only 5 ingredients and 12 minutes of cooking time. Keep the ingredients on hand by using frozen fish and you’ll be thankful for this quick weeknight meal in a pinch.

Because nuts are a fat source (and actually NOT the best protein source for weight loss) be sure to stay mindful of the portion sizes. Even more so…be careful not to snack on the nuts you don’t use for the recipe! Purchase a smaller container if it helps you to be less tempted 🙂

Garlic & Nut Encrusted Tilapia - Easy WLS Recipe

Course: Main Dish

Cuisine: Oven Baked

Servings: 4 servings

Calories: 286kcal

Author: Steph Wagner

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Ingredients

• 1/2 cup light Balsamic Vinaigrette dressing
• 4 tilapia fillets, thawed if using frozen
• 1/2 cup chopped mixed nuts
• 2 tbsp finely chopped cilantro
• 1 clove garlic, minced

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Instructions

• Marinate the fish in the dressing for 20-30 minutes in the refrigerator before cooking.
• Meanwhile, combine nuts, garlic and cilantro. Heat oven to 375F.
• Remove fish from marinade and move to baking sheet. Press the nut mixture into each fish fillet.
• Bake for 10-12 minutes or until fish is flaking easily with a fork.

Nutrition

Serving: 3oz | Calories: 286kcal | Carbohydrates: 6g | Protein: 37g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 85mg | Sodium: 356mg | Potassium: 625mg | Fiber: 2g | Sugar: 1g | Vitamin A: 16IU | Vitamin C: 1mg | Calcium: 34mg | Iron: 2mg