Friday, June 4, 2010

Almond Crusted Tilapia with Mashed Potatoes with Chives

Recipe from Cooking Light

Almond-Crusted Tilapia

1/4 cup whole natural almonds
2 tablespoons dry breadcrumbs
1 teaspoon salt free garlic and herb seasoning blend (such as Mrs. Dash)
1/8 teaspoon ground black pepper
1 tablespoon canola oil
1 tablespoon Dijon mustard
2 (6 oz) tilapia fillets
Chopped fresh parsley (optional)

Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Place crumb mixture to a shallow dish.

Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired. Yield: 2 servings

Mashed Red Potatoes with Chives

1 red potato (about 1/2 pound)
1 1/2 tablespoons fat-free milk
2 tablespoons reduced fat sour cream
1 tablespoon yogurt based spread (such as brummel and brown)
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1 garlic clove, minced
1 1/2 teaspoons minced fresh chives

Scrub potato; place in a medium-sized microwave safe bowl (do not pierce potato with a fork). Cover bowl with plastic wrap (do not allow plastic wrap to touch food); vent. Microwave on HIGH 8 minutes or until tender.

Add milk and next 5 ingreiendts (through garlic to potato. Mash to desired consistency. Stir in chives. Yields: 2 servings about 1/2 cup)

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