Pecan-crusted Tilapia
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 c dry breadcrumbs or Panko2 Tbsp finely chopped Pecans1/2 tsp salt1/4 tsp garlic powder1/4 tsp black pepper1/2 c nonfat milk (or low-fat buttermilk)1/2 tsp hot sauce3 Tbsp all-purpose flour4 (6 oz) tilapia or snapper fillets1 Tsp vegetable oil (or more as needed to saute fillets)4 lemon wedges
Chop pecans finely. You need 2 Tbps Pecans. You should have four 6 oz Tilapia fillets.
Combine first 5 ingredients in a shallow dish. Combine milk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in milk mixture, dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, milk mixture, and breadcrumb mixture.
Heat 1 1/2 tsp 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.
Serving Size: 4 servings (1 tilapia fillet)
Combine first 5 ingredients in a shallow dish. Combine milk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in milk mixture, dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, milk mixture, and breadcrumb mixture.
Heat 1 1/2 tsp 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.
Serving Size: 4 servings (1 tilapia fillet)
Nutritional Info Amount Per Serving
- Calories: 328.2
- Total Fat: 11.7 g
- Cholesterol: 83.1 mg
- Sodium: 432.5 mg
- Total Carbs: 20.6 g
- Dietary Fiber: 2.6 g
- Protein: 37.9 g
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