Thursday, September 01, 2005

Pecan-Crusted Tilapia

Source: Cooking Light, January 2003

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

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. Yield: 4 servings (serving size: 1 tilapia fillet)
NUTRITION PER SERVING: 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

I talked about this recipe HERE.

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