Herb-Crusted Tilapia

I haven’t ever really posted a recipe with meat as the main ingredient mostly because I don’t eat meat.  I am a huge supporter of eating real foods that work best for you.  For some people that means including meat in their diet, I just happen to feel my best on a non-meat diet.  My husband, Adam, on the other hand tends to like having a few meat dishes a week.  One of the easiest and simple ways to do this in our house is to make fish.  Fish, and tilapia in particular, can be a nice clean slate when it comes to seasonings and flavor.  Tilapia is a very mild tasting fish so you can do anything you would like to flavor it.  This recipe is one of my go-to’s and I use it every week.  It’s simple and quick which are musts for a weekday dinner.  We buy big bags of individually wrapped frozen fish so it’s easy to just grab one filet and thaw it in the fridge before dinner.  So grab what ever fish is your favorite and give this recipe a try!


Herb-Crusted Tilapia

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  • 1 filet tilapia or any other mild fish (sole or cod would work well)
  • 1 egg, beaten
  • 1 tbsp nutritional yeast
  • small handful of cashews (you could also use almonds or sunflower seeds)
  • 2 tsp oregano
  • 2 tsp basil
  • 1 tsp thyme
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp red pepper flakes
  • salt and pepper to taste





1.  Beat your one egg in a shallow dish and set aside.  In a food processor or blender, pulse cashews (or other nut) a few times until they are broken up into small chunks.  You don’t want to pulse it into a powder.  Add in the nutritional yeast, oregano, basil, thyme, garlic, onion, and red pepper flakes.  Pulse a few times until everything is combined

2.  Dump your seasoning mix out onto a plate and spread it around evenly.  Line up your egg dish and your seasoning dish next to your stove.  In a small skillet, heat a little olive oil and heat over medium heat.

3.  Take your tilapia and add a little salt and pepper.  Then, dunk it into the egg and make sure it is coated.  Transfer the fish over to the seasoning plate and coat both sides evenly.

4.  Place the fish into the skillet and cook for about 2-3 minutes and then flip and cook for about 1-2 minutes, until the fish is flaky and opaque.

Serve over some brown rice or quinoa and add some vegetables on the side and you have a great and filling dinner!  You can obviously make more than one piece of fish if you are serving more than one person.  Just up your egg count to 2 or 3 and make enough seasoning to cover each piece.  I hope you enjoy and I will try to include more variety of recipes like this for you guys. Have a great weekend!