Gluten Free Breaded Baked Tilapia with Roasted Brussels Sprouts

Happy Tuesday!


I don’t know if this is weird or not but I find Tuesday to be the easiest day to eat healthy. Mondays I’m still too bummed out that the weekend is over and feel stressed about the upcoming week, both of which lead me to crave comfort food and make diving back into healthy eating quite challenging.


Tuesday, on the other hand, is a different story. On Tuesday morning I feel refreshed and accomplished. I made it through Monday, the week is on a roll and I’m craving good habits to fuel through the week.

Also, by Tuesday my Sunday Funday hangover has finally worn off so that could possibly play a role too I suppose. I digress.


Tuesday. Healthy food. What’s healthier than fish and vegetables? In my fitness competition days tilapia was it. All the body builders seemed to live off Tupperware filled with cold baked tilapia and steamed green veggies. Fast track to lean muscle? Sure. Tasty? Um….no comment.


So, I figured it was time to elevate this traditional meat head meal into something a bit more palatable while also maintaining it’s super healthy, muscle building nutritional value. And that is where my friends at Blue Diamond Almonds come in. They sent me a box of their Wheat and Gluten Free Almond Nut Thins which are a wafer like cracker made out of almonds and rice flour. These guys are low in sodium, high in protein (especially for a cracker!) and come with a short list of natural ingredients. They remind me of those light, airy, super crispy asian rice crackers that you find in those asian snack mixes with the wasabi peas and sesame sticks. I adore these crunchy crackers by the handful as a snack, topped with peanut butter, used as an accompaniment to dip or as a vessel to eat tuna and chicken salad.


However, instead of just using them in the traditional, snack-y way I wanted to elevate them into something completely different and my first thought was to make them into a breadcrumb! My husband loves breaded dishes like chicken cutlets, etc. but we try to stay away from most breaded dishes because they’re typically fried and the breadcrumbs are usually made from nutritionally lacking white bread.


Aside from the added nutrition of almonds and rice found in these crackers, I love that they’re gluten free! I imagine it must be quite a challenge to give up all things breaded when going gluten free. With these crackers as breadcrumbs you definitely do not miss the gluten! They are so crisp, crunchy and flavorful that they make the perfect breadcrumb!


To maintain the integrity of a healthy meal I baked the fish in the oven instead of frying it. You can sear them for a minute or two on each side in a small bit of coconut oil before baking for a little extra crunch and richness. Then I paired the filets with oven crisped, sea salt sprinkled roasted brussels sprouts for a complete meal.



Dan and I loved this dinner it felt so indulgent and in no way reminiscent of the standard bodybuilder tupperware meal. Go ahead and fancy up your Tuesday while sticking to your healthy goals and give this dinner a try! Be sure to tag me on Instagram @lindsayl0vee if you do!


Gluten Free Breaded Baked Tilapia with Roasted Brussels Sprouts

Ingredients (for fish) —

  • 2 4oz filets tilapia
  • 3/4 cup Gluten Free Nut Thins (original flavor)
  • pinch salt and pepper (to taste)
  • 1/4 cup coconut flour
  • 1/2 cup egg whites or egg substitute

Roasted Brussels —

  • 1 lbs brussels sprouts
  • 1 tbsp extra virgin olive oil
  • pinch salt and pepper (to taste)

Directions for fish —

Preheat your broiler to high and line a sheet pan with foil and set a cookie cooling rack or roasting pan on top. Spray with non stick cooking spray and set aside.

Pulse Nut Thins, salt and pepper in the food processor until you have crumbs. I only pulsed a few times to keep the crackers somewhat chunky and about the same size as panko breadcrumbs. Line up three bowls. Fill first with coconut flour, second with egg whites and third with crushed crackers. Going in an assembly line, first coat fish with flour, then coat in egg whites and finally dredge in crushed crackers. Set coated fish on roasting pan and broil in oven for 5-7 minutes a side, or until opaque inside and firm to the touch. Serve immediately with roasted brussels sprouts!

Directions for brussles sprouts —

Preheat oven to 400 degrees. Cover a sheet pan with foil and spray with nonstick cooking spray, set aside. Chop stems off brussels sprouts and place in a large bowl. Sprinkle brussels with salt and pepper and drizzle with olive oil. Toss with a wooden spoon to coat all the sprouts evenly then place them onto the sheet pan making sure they have room, don’t overlap and don’t overcrowd the pan. Bake for 20 minutes, turning the pan halfway through. After 20 minutes, turn oven temperature up to 500 degrees and cook the brussels for another 10-15 minutes or until crisp and slightly charred. Serve with broiled tilapia and enjoy!


This post was sponsored by Blue Diamond Almonds, recipe and all opinions are my own.



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