Pecan-Crusted Tilapia
Pecan-Crusted Tilapia
A weeknight favorite, this quick and easy pecan-crusted tilapia serves up moist fish with a crunchy crust.
Photo by: Photography: Randy Mayor; Styling: Jan Gautro
- YIELD: 4 servings (serving size: 1 tilapia fillet)
- COURSE: Main Dishes
Ingredients
- 1/2 cup dry breadcrumbs
- 2 tablespoons finely chopped pecans
- 1/2 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/2 cup low-fat buttermilk
- 1/2 teaspoon hot sauce
- 3 tablespoons all-purpose flour
- 4 (6-ounce) tilapia or snapper fillets
- 1 tablespoon vegetable oil, divided
- 4 lemon wedges
Preparation
Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.
Heat 1 1/2 teaspoons 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.
Nutritional Information
Amount per serving
- Calories: 302
- Calories from fat: 27%
- Fat: 9.1g
- Saturated fat: 1.1g
- Monounsaturated fat: 3.9g
- Polyunsaturated fat: 2.6g
- Protein: 38.4g
- Carbohydrate: 14.2g
- Fiber: 0.9g
- Cholesterol: 64mg
- Iron: 1.3mg
- Sodium: 530mg
- Calcium: 98mg