Kats’ Kitchen

Pecan-Crusted Tilapia March 22, 2008

Filed under: Main Dishes — stacielk @ 1:30 pm
Tags: , , ,

This is one of my new favorite easy meals when the hubby is out of town.  All there is to it is coat the fish with a few ingredients and throw it in a skillet for 5-10 minutes.  Tilapia, in my opinion, is not fishy tasting at all.  It is flaky and moist.  The original recipe came from Cooking Light, although I changed it up a bit (see parenthesis).

Pecan-Crusted Tilapiatilapia.jpg

(Recipe from Cooking Light)

Yield:  4 Servings

1/2 cup dry breadcrumbs (1/4 breadcrumbs, 1/4 wheat germ)
2 Tbps finely chopped pecans
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 cup low-fat buttermilk (skim milk)
1/2 tsp hot sauce (Cayenne seasoning)
3 Tbsp all-purpose flour
4 (6-oz) tilapia or snapper fillets
1 tablespoon vegetable oil, divided
4 lemon wedges

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.

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.

CALORIES 302(27% from fat); FAT 9.1g (sat 1.1g,mono 3.9g,poly 2.6g); PROTEIN 38.4g; CHOLESTEROL 64mg; CALCIUM 98mg; SODIUM 530mg; FIBER 0.9g; IRON 1.3mg; CARBOHYDRATE 14.2g

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One Response to “Pecan-Crusted Tilapia”

  1. Melanie Says:

    Wow! This looks delicious. I love fish crusted in nuts and I love the idea of using wheat germ for part of the crunch!


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