Baked Tilapia Recipe with Pecan Rosemary Topping
User Reviews
5
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Prep Time
15 mins
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Cook Time
18 mins
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Total Time
33 mins
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Servings
4 Servings
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Calories
2224 kcal
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Course
Main Course
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Cuisine
American
Baked Tilapia Recipe with Pecan Rosemary Topping
Description
The Baked Tilapia Recipe with Pecan Rosemary Topping uses a mixture of finely chopped pecans, whole wheat panko breadcrumbs, freshly chopped rosemary, coconut palm sugar, salt, and a pinch of cayenne pepper. This topping is initially baked until lightly golden to intensify flavors and crispness. The tilapia fillets are dipped in egg white, then coated with the pecan mixture and pressed on top to form a crust before baking at a higher temperature to finish cooking the fish and crisp the topping.
The result is a moist and flaky fish with a textured, nutty topping enriched by the herbal rosemary and a subtle hint of sweetness and heat. Baking rather than frying keeps the dish lighter while still delivering a satisfying crunch.
This recipe offers a balanced combination of savory, sweet, and spicy notes with a pleasing contrast between tender fish and crunchy topping, suitable for a main course served alongside vegetables or grains.
According to the notes, this recipe aligns with specific Weight Watchers points systems, which might help those tracking nutritional values.
Ingredients
- ⅓ cup pecan chopped, raw
- ⅓ cup panko breadcrumbs whole wheat
- 2 teaspoons rosemary chopped, fresh
- ½ teaspoon coconut palm sugar or brown sugar
- ⅛ teaspoon salt
- 1 pinch cayenne pepper
- 1 ½ teaspoon olive oil
- 1 egg white
- 4 tilapia fillet 4 ounces each
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
- The topping is toasted separately before coating the fish to enhance crispness and flavor.
- Use egg white to help the pecan mixture adhere to the tilapia.
- Bake at higher temperature after coating to ensure the crust crisps without overcooking the fish.
- This recipe corresponds to certain Weight Watchers points for those monitoring their intake.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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