Tuesday, June 18 2013, 10:47 AM MDT
Zesty Pecan-Crusted Tilapia
As aired on April 12, 2012
Recipe courtesy of Chef Bryan Woolley
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
1/4 cup ground pecans (about 1 ounce)
1 tablespoon snipped fresh parsley
1 teaspoon grated lemon zest
1/4 teaspoon salt
1/8 teaspoon cayenne
1 medium lemon, cut into 4 wedges
Preheat the oven to 450°F. Line a baking sheet with aluminum foil. Arrange the fish on the baking sheet.
In a small bowl, stir together the remaining ingredients except the lemon. Using your fingertips, gently press the pecan mixture so it adheres to the top side of the fish.
Bake for 8 to 10 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.
Cook's Tip: You can replace the tilapia with other thin mild white fish, such as sole, walleye, or cod.
Nutrients Per Serving
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 57 mg
Sodium 205 mg
Carbohydrates 2 g
Fiber 1 g
Sugars 1 g
Protein 24 g
3 lean meat
Serves 4; 3 ounces fish per serving
This recipe is reprinted with permission from Healthy Soul Food Recipes, Copyright © 2012 by the American Heart Association.
Published by Publications International, Ltd. Look for Healthy Soul Food Recipes at grocery-store checkouts in May, while supplies last, and online at ShopPower.org.
(Copyright 2012 Sinclair Broadcasting Group)