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Baked Tilapia Recipe with Pecan Rosemary Topping

Healthy baked tilapia recipes are fantastic for easy weeknight dinners or entertaining. This one is topped with a rosemary pecan crust.

Prep Time
15 mins
Cook Time
15 mins
Total Time
33 mins
Servings: 4 Servings
Calories: 2224 kcal
Course: Main Course
Cuisine: American

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

Instructions

    Cup of Yum
  1. Preheat oven to 350 degrees F.
  2. 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.
  3. Bake until the pecan mixture is light golden brown, 7 to 8 minutes.
  4. Increase the heat to 400 degrees F. Coat a large glass baking dish with cooking spray.
  5. 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.
  6. Press the remaining pecan mixture into the top of the tilapia fillets.
  7. 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

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

% 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.