Thursday, September 6, 2012

Pecan Crusted Tilapia

1/4 cup dry breadcrumbs
1/2 cup finely chopped pecans
1/4 teaspoon salt
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon paprika
1/2 teaspoon chili powder
1/4 cup low-fat buttermilk
1/2 teaspoon hot sauce (optional)
4 (6 ounce) tilapia fillets
1 tablespoon oil, divided
Lemon wedges



1.Combine breadcrumbs, and seasoning together in a shallow dish.
2.Combine buttermilk and hot sauce (Tabasco) in a medium bowl.
3.Dip 1 fillet into buttermilk mixture, then into breadcrumb mixture. Repeat with remaining fillets.
4.Heat 1 1/2 teaspoon oil in a large nonstick skillet over medium-high heat.
5.Cook 2 fillets for 3 minutes on each side or until fish flakes easily.
6.Add more oil if necessary and cook additional fillets.
7.Serve with lemon


*For the perfect healthy version:

1.Omit the buttermilk and breadcrumbs
2.Sprinkle fish with seasoning and dip in finely chopped pecans
3.Heat skillet on medium heat and spray with a light canola cooking spray
4.Then pan fry fish 3-4 minutes on each side
5.Remove and serve with your favorite side salad & a lemon wedge
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