Pecan-Crusted Tilapia

Pecan-Crusted Tilapia

A weeknight favorite, this quick and easy pecan-crusted tilapia serves up moist fish with a crunchy crust.

 

Photo by: Photography: Randy Mayor; Styling: Jan Gautro

• YIELD: 4 servings (serving size: 1 tilapia fillet)
• COURSE: Main Dishes

Ingredients

• 1/2 cup dry breadcrumbs
• 2 tablespoons finely chopped pecans
• 1/2 teaspoon salt
• 1/4 teaspoon garlic powder
• 1/4 teaspoon black pepper
• 1/2 cup low-fat buttermilk
• 1/2 teaspoon hot sauce
• 3 tablespoons all-purpose flour
• 4 (6-ounce) tilapia or snapper fillets
• 1 tablespoon vegetable oil, divided
• 4 lemon wedges

Preparation

Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.

Nutritional Information

Amount per serving

• Calories: 302
• Calories from fat: 27%
• Fat: 9.1g
• Saturated fat: 1.1g
• Monounsaturated fat: 3.9g
• Polyunsaturated fat: 2.6g
• Protein: 38.4g
• Carbohydrate: 14.2g
• Fiber: 0.9g
• Cholesterol: 64mg
• Iron: 1.3mg
• Sodium: 530mg
• Calcium: 98mg

Nutrition Guidelines for Healthy Living