Baked Tilapia Recipe with Pecan Rosemary Topping
User Reviews
5.0
18 reviews
Excellent
-
Prep Time
15 mins
-
Cook Time
15 mins
-
Total Time
33 mins
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Servings
4 Servings
-
Calories
2224 kcal
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Course
Main Course
-
Cuisine
American
Baked Tilapia Recipe with Pecan Rosemary Topping
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Healthy baked tilapia recipes are fantastic for easy weeknight dinners or entertaining. This one is topped with a rosemary pecan crust.
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Ingredients
- ⅓ cup chopped raw pecans
- ⅓ cup whole wheat Panko Breadcrumbs
- 2 teaspoons chopped fresh rosemary
- ½ teaspoon coconut palm sugar or brown sugar
- ⅛ teaspoon salt
- 1 pinch cayenne pepper
- 1 ½ teaspoon olive oil
- 1 egg white
- 4 4 ounces each tilapia fillets
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Instructions
- Preheat oven to 350 degrees F.
- In a small baking dish, stir together pecans, breadcrumbs, rosemary, coconut palm sugar, salt and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.
- Bake until the pecan mixture is light golden brown, 7 to 8 minutes.
- Increase the heat to 400 degrees F. Coat a large glass baking dish with cooking spray.
- In a shallow dish, whisk the egg white. Working with one tilapia at a time, dip the fish in the egg white and then the pecan mixture, lightly coating each side. Place the fillets in the prepared baking dish.
- Press the remaining pecan mixture into the top of the tilapia fillets.
- Bake until the tilapia is just cooked through, about 10 minutes. Serve.
Notes
- Weight Watchers Points: 4 (Freestyle SmartPoints), 5 (Old SmartPoints), 6 (Points+)
Nutrition Information
Show Details
Serving
1Tilapia Fillet
Calories
222.4kcal
(11%)
Carbohydrates
6.7g
(2%)
Protein
26.8g
(54%)
Fat
10.8g
(17%)
Saturated Fat
1.4g
(7%)
Cholesterol
55mg
(18%)
Sodium
153.3mg
(6%)
Fiber
1.6g
(6%)
Sugar
0.4g
(1%)
Nutrition Facts
Serving: 4Servings
Amount Per Serving
Calories 2224 kcal
% Daily Value*
| Serving | 1Tilapia Fillet | |
| Calories | 222.4kcal | 11% |
| Carbohydrates | 6.7g | 2% |
| Protein | 26.8g | 54% |
| Fat | 10.8g | 17% |
| Saturated Fat | 1.4g | 7% |
| Cholesterol | 55mg | 18% |
| Sodium | 153.3mg | 6% |
| Fiber | 1.6g | 6% |
| Sugar | 0.4g | 1% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
18 reviews
Excellent
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