If you have a food processor, this recipe from Cooking Light is quick and easy. I followed the directions exactly, except I used a bit more oil. I found it to be a little bland-- next time I would probably double the spices. I also added a squeeze of lemon at the end. I didn't have parsley so I omitted, but it would be a nice addition.
1/4 cup whole natural almonds
2 tablespoons dry breadcrumbs
1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash)
1/8 teaspoon freshly ground black pepper
1 tablespoon canola oil
1 tablespoon Dijon mustard
2 (6-ounce) tilapia fillets
Chopped fresh parsley (optional)
1. Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture to a shallow dish.
2. Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired.