Recipes
Pecan-Crusted Tilapia
4 servings
20 minutes total
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Ingredients
- ½ cup pecan pieces, finely chopped
- ½ cup bread crumbs
- ¼ cup all-purpose flour
- ½ cup reduced-fat milk
- 1 egg (or ¼ cup egg substitute)
- 1 ½ lb tilapia fillets
- 1 teaspoon seasoned salt
- ¼ cup canola oil
Prep
- Chop pecans (like coarse bread crumbs); combine with bread crumbs in shallow bowl.
- Place flour in second bowl.
- Whisk milk and egg together in third bowl.
Steps
- Chop pecans (like coarse bread crumbs); combine with bread crumbs in shallow bowl. Place flour in second bowl. Whisk milk and egg together in third bowl.
- Sprinkle both sides of fish with seasoned salt. Dip fish in flour (coating both sides) then dip into egg mixture (allowing excess to drip off). Finally, dip into pecan mixture (wash hands).
- Preheat large sauté pan on medium 1–2 minutes. Place oil in pan, then add fish; cook 2–3 minutes on each side and until golden and 145°F. Serve.
Amount per ¼ recipe serving: Calories 500, Total Fat 30g, Sat Fat 4g, Trans Fat 0g, Chol 120mg, Sodium 580mg, Total Carb 19g, Fiber 2g, Sugars 3g, Protein 40g, Calc 10%, Vitamin A 2%, Vitamin C 0%, Iron 15%