August 12, 2022

U.S. Veterans

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Pecan Crusted Tilapia

2 min read

Step-by-step video of how to make Pecan Crusted Tilapia.

Prep: 15 minutes | Cook: 30 minutes | Total: 45 minutes
Yield: 4 servings | Serving Size: 1 tilapia fillet

4 (5-6 ounce) tilapia fillets
¼ cup buttermilk (or ¼ cup milk + ¾ teaspoon vinegar)
¼ cup pecans, finely ground in blender or food processor
¾ cup panko breadcrumbs
3 garlic cloves, minced
2 tablespoons dried parsley
½ teaspoon dried thyme
½ teaspoon paprika
1 pinch cayenne
1. Preheat oven to 375⁰ F.
2. Place tilapia in a shallow dish. Pour the ¼ cup buttermilk (or substitute) over the fillets.
3. In a separate shallow dish, combine the pecans, bread crumbs, garlic, parsley, thyme, paprika, and cayenne.
4. One at a time, remove fillets from the buttermilk, allowing the excess to drain off, and then dredge in the pecan mixture to coat all sides.
5. Place a cooling rack on top of a baking sheet and spray it with cooking spray. Place each coated fillet on the cooling rack. Bake for 30 to 45 minutes, depending upon the thickness of fillets, or until the topping is lightly browned and the fish is tender and flakes easily with a fork and reaches an internal temperature of 145°F.

Recipe Notes
• Try adding using walnuts as a substitute for pecans

Nutrition Facts Per Serving: Calories: 201 | Total Fat: 6.8 g | Saturated Fat: 1.1 g | Sodium: 85 mg | Total Carbohydrate: 7.3 g | Dietary Fiber: 1.1 g | Protein: 28 g

Adapted from| Submitted by Suzanne Bowen RDN, LDN, CLS

The video was created by Casey Provo and Suzanne Bowen, Clinical Dietitians at the Memphis VA Medical Center. Recipe credit:

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