Approximate nutritional values per serving (1 tilapia fillet): 240 Calories, 13g Fat (3g Saturated), 62mg Cholesterol, 369mg Sodium, 2g Carbohydrates, 1g Fiber, 0g Sugars, 28g Protein
Serve with your favorite packaged rice and frozen vegetables for a complete meal.
Preheat oven to 400°; line rimmed baking pan with parchment paper. Place almonds in large zip-top plastic bag; seal bag, pressing out excess air. With flat end of meat mallet, pound almonds to small crumbs. 2. In small bowl, stir cheese, parsley and almonds. Makes about ½ cup. 3. In separate small bowl, whisk mustard and mayonnaise. Makes about ¼ cup. 4. Place tilapia on prepared pan; brush with mustard mixture and press almond mixture onto tilapia. Spray tilapia with cooking spray; bake 12 minutes or until internal temperature reaches 145°