Breading and baking fish is a healthy way to infuse flavor and keep it moist. Tilapia is a mild white fish that pairs well with fresh Italian herbs and packs healthy protein. The crust is a nutritious combination of whole-wheat bread crumbs and almonds. Nuts like almonds contain heart-healthy unsaturated fats, fiber and vitamin E, which is being studied for its antioxidant properties.
Makes 4 servings.
Per serving: 265 calories, 9 g total fat (1.5 g saturated fat), 15 g carbohydrate,
30 g protein, 1 g dietary fiber, 226 mg sodium.
Antioxidants such as vitamins E and C can help keep free radicals from damaging our cells. Researchers are looking at these vitamins and other plant compounds (phytochemicals) for their potential to lower risk for cancer and other chronic diseases.
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