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Pecan Crusted Tilapia

Ingredients

  • 1/2 cup panko breadcrumbs
  • 1/2 cup finely chopped pecans
  • 1/2 teaspoon salt
  • 1/2 teaspoon California-style garlic pepper
  • 1/4 cup flour
  • 1/2 cup low-fat buttermilk
  • 8 (3 oz.) tilapia fillets
  • 1 tablespoon butter
  • 4 lemon wedges

Prep Time:

15 minutes

Cook Time:

6 minutes

Serves:

Tilapia is a white fish with a mild sweet flavor. For this quick-to-fix entrée we lightly crust tilapia fillets with a crunchy panko crumb breading seasoned with pecans and pan-sauté until golden and flaky. Great served with our crunchy-creamy Cajun Coleslaw.

Why Try?
Surprise the family with something new! This easy-to-assemble pecan crusted fish entrée goes from the fridge to the table in record time.

Foodie Byte:
Panko breadcrumbs are Japanese-style breadcrumbs with a coarse flaky appearance and light crunchy texture. Available in the Asian food aisle or baking aisle of larger grocery stores or in Asian markets or specialty stores.

Nutritional Per Serving: Calories 355, Protein 37.5g, Carbohydrate 13.9g (Dietary Fiber 1.7g), Sugar 2.3g, Fat 16.9g, (Saturated Fat 3.8g), Cholesterol 94.4mg, Sodium 416.2mg.
% Daily Value: Calcium 6%, Iron 10%, Vitamin A 2%, Vitamin C 6%.

Four 6-ounce tilapia fillets can be substituted in place of the smaller fillets.

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Preparation

  1. Combine panko breadcrumbs, pecans, salt and garlic pepper in a shallow dish.
  2. Dust each fillet lightly in flour; shake excess.
  3. Dip each fillet in buttermilk to evenly coat; drain excess.
  4. Dredge each fillet in pecan mixture; shake excess.
  5. Heat butter in large nonstick skillet; add fillets and cook on each side for 2 to 3 minutes or until golden, and fish flakes with a fork.
  6. Serve warm with fresh lemon wedges.

Nutritional Information

Calories 169, Carbohydrates 7g, Cholesterol 47mg, Fat 8g, Fat Calories 71, Fiber 0.83g, Protein 19g, Saturated Fat 2g, Sodium 207mg. Daily Values: Calcium 22.87mg 2%, Phos 172.8mg 17%, Copper 0.15mg 8%, Zinc 0.64mg 4%, Panto 0.5mg 5%, Biotin 0.17mcg 57%, Iodine 1.88mcg 1%, Magnesium 32.51mg 8%, Iron 0.74mg 4%, Vitamin B6 8%, Vitamin C 0%, Vitamin B12 23%, Vitamin D 27%, Vit E-a-Toco 2%, Vitamin A 1%. Percent Daily Values are based on a 2,000 calorie diet.