Looking to increase your fish intake? Try this weeknight-friendly tilapia. The nutty coating crisps up deliciously in a skillet, and the whole meal thing is done in 25 minutes.

Source: Midwest Living

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Recipe Summary

total:
25 mins
Servings:
4
Yield:
4 fillets
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In the food processor, grind pecans until they resemble coarse meal. In a shallow dish combine ground pecans, panko, garlic powder, paprika, salt, thyme, oregano, cayenne pepper, and black pepper.

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  • In a second shallow dish, place flour. In a third shallow dish, beat together eggs and water.

  • Pat tilapia fillets dry and dredge them in the flour mixture, shaking off any excess. Dip fillets in the egg mixture and then dredge in the pecan and bread crumbs mixture, pressing the coating onto the fillets.

  • In a large nonstick skillet heat the butter and oil over medium heat. Place two filets in skillet and cook 4 to 6 minutes per 1/2-inch of thickness or until flesh is opaque and flaky, turning once halfway through cooking time.

  • Repeat with remaining filets. Serve with lemon wedges.

Nutrition Facts

640 calories; fat 41g; cholesterol 193mg; saturated fat 8g; carbohydrates 28g; mono fat 17g; poly fat 13g; insoluble fiber 5g; sugars 2g; protein 44g; vitamin a 1553.7IU; vitamin c 5.6mg; thiamin 0.4mg; riboflavin 0.4mg; niacin equivalents 8.4mg; vitamin b6 0.5mg; folate 94.7mcg; vitamin b12 2.9mcg; sodium 487mg; potassium 804mg; calcium 79mg; iron 4.4mg.
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