This is the main content.
Recipes Pecan-Crusted Tilapia with Seasoned Cheese Grits
4 servings
20 minutes total
  • Prepare fish and begin to cook (10 minutes)
  • Prepare grits and complete fish; serve (10 minutes)
Pecan-Crusted Tilapia
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
    1. 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.
    2. 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).
    3. 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.
Seasoned Cheese Grits
Ingredients
  • 1 cup quick-cooking grits
  • 2 ½ cups water
  • 2 tablespoons unsalted butter
  • ¼ cup shredded Italian-blend cheese
  • 1 teaspoon cooked bacon pieces
  • 1 teaspoon Montreal steak seasoning
Steps
    1. Combine grits and water in microwave-safe bowl and cover; microwave on HIGH for 6 minutes or until grits begin to thicken.
    2. Stir in remaining ingredients and cover; let stand 1 minute. Serve.
Serving Suggestions
  • Complete your meal with coleslaw, french bread, and Key lime pie for dessert.
  • Other types of fish that will work well in this recipe include catfish, snapper, and swai.
Pecan-Crusted Tilapia

Amount per ¼ recipe serving: Calories 500, Total Fat 30g, Sat Fat 4g, Chol 120mg, Sodium 580mg, Total Carb 19g, Fiber 2g, Sugars 3g, Protein 40g, Calc 10%, Vitamin A 2%, Iron 15%

Seasoned Cheese Grits

Amount per ¼ recipe serving: Calories 220, Total Fat 8g, Sat Fat 5g, Chol 20mg, Sodium 240mg, Total Carb 31g, Fiber 2g, Protein 5g, Calc 6%, Vitamin A 4%, Iron 6%