Friday, January 30, 2009

Walnut-Crusted Tilapia & Barley Pilaf


Walnut-Crusted Tilapia
adapted from Family Circle Magazine & Mare
Ingredients
3/4 cup chopped walnuts
1 tablespoon fat-free mayonnaise
1 tablespoon Dijon mustard
4 tilapia filets (about 6 ounces each)
1 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon black pepper
Directions
1. Heat oven to 425°F. Coat a baking sheet with nonstick cooking spray.
2. Stir together mayonnaise and 1 tablespoon of the mustard. Finely chop walnuts. Brush tilapia with mustard mixture, then sprinkle with 1/2 teaspoon basil and 1/8 teaspoon each salt and pepper. Press 2 tablespoons chopped walnuts onto one side of each fillet.
3. Place tilapia, walnut-side up, on baking sheet; bake at 425°F for 15 minutes or until fish flakes easily.

*I doubled the mayo/mustard mixture

Barley Pilaf
1 1/3 cup regular barley
1 cup shredded carrot
4 oz. sliced mushroom
1 onion, chopped
4 cups chicken broth
2 Tbls unsalted butter
Melt butter in a large Dutch oven or heavy-bottomed pot. Add onion and saute until tender, about 5 minutes. Add barley, mushrooms, and shredded carrots, and cook for 2-3 minutes.
Add chicken broth and bring mixture to a boil. Reduce heat to a simmer and Cover. Cook for 45 minutes or until barley is tender and liquid is absorbed, stirring occasionally. Season with salt and pepper.
*I didn't have mushrooms & this was still good. I'm sure it would be even better with them!

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2 comments:

  1. I tried this recipe before, with my family, and loved it. In addition to the oven-baking method, another good way to cook it, is if you saute some swiss chard, with a little onion, stems first, then the leaves. When you put the leaves in, put the fish on top, and cover the pan. When the leaves are done cooking, the fish should be nicely steamed as well.

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