pecan crusted tilapia

Name: pecan crusted tilapia Recipe
Prep time: 15 min
Cook time: 7 min
Total time: 22 min
Yield: 4
Ingredients: 4-4oz tilapia filets; 1/4 C whole wheat flour; 1/2 C pecan halves blended fine; 3 Tbsp egg whites; 1/4 C FF milk

Minutes to Prepare: 15
Minutes to Cook: 7

Number of Servings: 4

Ingredients

4-4oz tilapia filets1/4 C whole wheat flour1/2 C pecan halves, blended fine3 Tbsp egg whites1/4 C FF milk

Directions

Place pecan halves in a blender and blend to fine consistency. Add to whole wheat bread crumbs. Rinse tilapia, dip in flour, then egg/milk mixture, then into pecan/crumb mixture. Place into a pan sprayed with pam and cook until brown on both sides, around 7 minutes depending on the thickness of your fish filet.

Number of Servings: 4

Recipe submitted by SparkPeople user MUSCLEMOM_2.

Servings Per Recipe: 4

Nutritional Info Amount Per Serving

Calories: 207.4
Total Fat: 6.4 g
Cholesterol: 55.3 mg
Sodium: 165.6 mg
Total Carbs: 12.4 g
Dietary Fiber: 1.8 g
Protein: 24.9 g

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