Pecan Encrusted Tilapia

Adapted from a Washington Post recipe, this healthy and flavorful fish dish can transform a seafood skeptic or picky eater. It features a combination of pecans and Cajun spices, which give the mild, flaky-white tilapia a crunchy crust and punch of savory flavor.

Grilled Tilapia fillet and potato wedges

Yield: 4 servings
INGREDIENTS

  • 2/3 cup shelled, unsalted pecans
  • 1/2 sweet/mild paprika
  • 1/4 tsp granulated garlic (powder)
  • 1/4 tsp dried thyme
  • 1/4 tsp salt
  • 1/8 tsp freshly ground black pepper
  • 1/8 tsp ground cayenne pepper
  • 1 1/4 pounds tilapia fillets
  • 1 tablespoon olive oil

DIRECTIONS

  1. Preheat the oven to 375 degrees.
  2. Pulse the nuts in a mini food processor or mini chopper to the consistency of very small pebbles — but not as fine as sand.
  3. Transfer to a shallow bowl or a plate, then add the paprika, granulated garlic, thyme, salt, black pepper and cayenne pepper and stir to incorporate; this is your coating mixture.
  4. Press both sides of each fish fillet into the pecan mixture.
  5. Heat the oil in a large, ovenproof, nonstick skillet over medium heat. Once the oil shimmers, add the fish and cook until the underside is browned about 3 minutes. Turn them over and cook for about 3 minutes, until the second sides are browned.
  6. Transfer the skillet to the oven; bake (middle rack) for about 3 minutes, until the fish flakes easily with a fork.
  7. Serve warm.

Calories per serving: 300
% Daily Values*
Total Fat: 19g 29%
Saturated Fat: 3g 15%
Cholesterol: 70mg 23%
Sodium: 220mg 9%
Total Carbohydrates: 3g 1%
Dietary Fiber: 2g 8%
Sugar: 0g
Protein: 30g