Walnut-Parsley Crusted Tilapia with Garlic Butter Asparagus

Ingredients
    For the Tilapia:
  • 4 tilapia fillets (about 5 oz each)
  • 1 cup walnuts (finely chopped or pulsed in food processor)
  • 1/4 cup fresh parsley (finely chopped)
  • 1 egg
  • 1 tablespoon Dijon mustard
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon lemon zest (optional)
  • Salt & pepper to taste
  • 2 tablespoons avocado oil (or olive oil)
    • For the Garlic Butter Asparagus:
  • 1 bunch fresh asparagus, trimmed
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • Salt & pepper to taste
  • 1 Optional: tablespoon lemon juice for a bright finish
Instructions
  1. 1
    1- Make the Walnut-Parsley Crust

    • Finely chop the walnuts (or pulse in a food processor).

    • Combine chopped walnuts with parsley, garlic powder, lemon zest, salt, and pepper. Mix well.

  2. 2
    2- Prep the Tilapia

    • In a shallow bowl, whisk together the egg and Dijon mustard.

    • Pat the tilapia fillets dry with a paper towel.

    • Dip each fillet into the egg mixture, then coat both sides in the walnut-parsley mix. Press lightly to adhere.

  3. 3
    3- Cook the Tilapiawalnut crust tilapia with grilled lemons on a plate

    • Heat avocado oil in a nonstick skillet over medium heat.

    • Add the fillets and cook 3–4 minutes per side until golden brown and cooked through.

  4. 4
    Optional Oven Method:

    • Preheat oven to 400°F (200°C).

    • Place coated tilapia on a parchment-lined baking tray.

    • Bake for 12–15 minutes or until golden and flaky. Broil for 1–2 minutes for crispiness.

  5. 5
    4- Garlic Butter Asparagus

    1. In a skillet, melt butter over medium heat.

    2. Add garlic and cook for 30 seconds until fragrant.

    3. Add asparagus, season with salt and pepper, and sauté 5–7 minutes until tender-crisp.

    4. Finish with lemon juice if desired.

Nutrition Facts

Servings 4

Serving Size 1

Amount Per Serving
Calories 410kcal
% Daily Value *
Total Fat 35g54%
Saturated Fat 8g40%
Cholesterol 90mg30%
Sodium 320mg14%
Potassium 580mg17%
Total Carbohydrate 5g2%
Dietary Fiber 2g8%
Sugars 1g
Protein 30g60%
Magnesium 82 mg
Net Carb 3g

* Percent Daily Values are based on a 2,000-calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Cooking Tips for Perfect Tilapia Every Time:

  • Pat your fish dry before coating to help the crust stick.
  • Use a nonstick skillet to prevent the delicate crust from breaking.
  • Don’t overcrowd the pan—cook the fillets in batches if needed.
  • For extra crunch, lightly toast the walnuts before chopping.
  • Toast your walnuts lightly before chopping for deeper flavor. Be gentle when flipping the fish—nut crusts are delicate!
Read it online: https://simplydeliciousbites.com/recipe/walnut-parsley-crusted-tilapia-with-garlic-butter-asparagus/

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