Crispy Tilapia with Cilantro Salad

Diabetes Appropriate
Dairy-free
Nut-free
Soy-free
Wheat-Free / Gluten-Free
Heart-Healthy
Kosher
Low-Calorie
Low-Carbohydrate
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Weight Management
Dish type
Dinner
Serves
4
Ready in
28 minutes

Ingredients

  • 1/3 cup flax meal
  • 3/4 tsp. ground cumin
  • 1/2 tsp. dried thyme
  • 2 egg whites
  • 4 (4-oz.) tilapia fillets
  • 1 shallot, finely chopped
  • 1 cup fresh cilantro leaves
  • 1 tsp. lime zest
  • 1 tbsp. fresh lime juice
  • 1 tsp. honey (optional)

Directions

Prep Time
15 minutes
Cook Time
13 minutes
Ready in
28 minutes
  1. Preheat oven to 375°F. Coat a large nonstick baking sheet with nonstick cooking spray. In a shallow plate combine flax meal, cumin, thyme, and pepper to taste. Set aside.
  2. In a shallow bowl beat together egg whites and 1 tablespoon water. Set aside.
  3. Pat fillets dry with paper towels. Working with 1 fillet at a time, place fillets in egg whites, turning to coat. Place fillets in flax mixture, turning to coat evenly. Place fillets on baking sheet; coat tops of fillets with nonstick cooking spray.
  4. Bake 13 to 15 minutes or until fish flakes easily with a fork.
  5. Meanwhile, for the cilantro salad, in a small bowl combine shallot, cilantro, lime zest, lime juice and (if desired) honey; toss to combine. Top each fillet with cilantro salad, and serve.

Nutritional Information

Serving Size
1
Per Serving
Calories 154, Calories Fat 41, Total Fat 4g, Saturated Fat 0g, Cholesterol 48mg, Sodium 67mg, Carbohydrate 4g, Protein 25g
Serving Size1
Calories154
Calories Fat41
Calories (fat) extra26
Total Fat4g
Total Fat (extra)7
Saturated Fat0g
Saturated Fat (extra)4
Cholesterol48mg
Cholesterol (extra)16
Sodium67mg
Sodium (extra)3
Potassium348mg
Carbohydrate4g
Carbohydrate (extra)1
Fiber2g
Fiber (extra)9
Sugars0g
Protein25g
Omega30g
Vitamin A32IU
Vitamin A (extra)1
Vitamin C2mg
Vitamin C (extra)4
Iron1mg
Iron (extra)7