Pecan-crusted Tilapia
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Pecan-crusted Tilapia calories by ingredient
Introduction
Whole family loved this one! The Pecan crusting would also be good on chicken or pork cutlets. Whole family loved this one! The Pecan crusting would also be good on chicken or pork cutlets.Number of Servings: 4
Ingredients
-
1/2 c dry breadcrumbs or Panko
2 Tbsp finely chopped Pecans
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 c nonfat milk (or low-fat buttermilk)
1/2 tsp hot sauce
3 Tbsp all-purpose flour
4 (6 oz) tilapia or snapper fillets
1 Tsp vegetable oil (or more as needed to saute fillets)
4 lemon wedges
Tips
You might need to add additional oil for cooking.
Directions
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)