Estimated Nutrition (whole recipe, rough)
Counts 12 of 13 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Egg | 1 large egg (50g) | 78 |
| Parsnip | 1/2 cup (78g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Almond | 1 almond (1.2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 sweet potato, cut into strips
- 2 parsnips, cut into strips
- 5 mL (1 tsp) vegetable oil
- 2 mL (½ tsp) chili powder
- 125 mL (½ cup) whole almonds
- 180 mL (¾ cup) whole grain breadcrumbs
- 10 mL (2 tsp) dried oregano
- 1 egg
- 30 mL (2 tbsp) water
- 60 mL (¼ cup) whole wheat flour
- 10 mL (2 tsp) paprika
- 454 g (1 lb) tilapia fillets
- 2 mL (½ tsp) salt (optional)
- 2 mL (½ tsp) black pepper
- 1 lemon, cut into wedges
Directions
Preheat the oven to 220 °C (425 °F) and line 2 baking sheets with parchment paper. Set aside.
Prepare oven fries: Combine sweet potato and parsnip strips in a large bowl. Add oil and chili powder. Toss to coat evenly and spread in a single layer onto 1 prepared baking sheet.
Bake for 25 to 30 minutes or until potatoes and parsnips are tender.
For the fish, place almonds in the middle of a clean kitchen towel and wrap into a bundle. Using a meat mallet or rolling pin, crush almonds until finely crushed.
Pour almonds into a large plate or tray and mix with whole grain breadcrumbs and oregano. Set aside.
In another plate, create egg wash by whisking together egg with water. Set aside.
In a third plate, mix flour together with paprika and set aside.
Cut each fish fillet in half and season with salt (optional) and black pepper.
To bread the fish, coat with flour and shake off any excess. Dip into egg wash and place into seasoned almond and breadcrumb mixture. Press down gently to adhere crumb coating.
Place fish onto the second prepared baking sheet and bake for 10 to 12 minutes or until golden brown. Use a digital food thermometer to check that fish has reached an internal temperature of 70 °C (158 °F).
Serve with lemon wedge.