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posted: 9/26/2017 6:00 AM

Pecan Crusted Tilapia

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  • The flavor for this healthy fish dish is the combination of pecans and Cajun spices.

    The flavor for this healthy fish dish is the combination of pecans and Cajun spices.
    Jennifer Chase for The Washington Post

 

2/3 cup shelled, unsalted pecans

½ teaspoon sweet/mild paprika

¼ teaspoon granulated garlic (powder)

¼ teaspoon dried thyme

¼ teaspoon salt

1/8 teaspoon freshly ground black pepper

1/8 teaspoon ground cayenne pepper

1¼ pounds tilapia fillets

1 tablespoon olive oil

Preheat the oven to 375 degrees.

Pulse the nuts in a mini food processor or mini chopper to the consistency of very small pebbles -- but not as fine as sand.

Transfer to a shallow bowl or a plate, then add the paprika, granulated garlic, thyme, salt, black pepper and cayenne pepper and stir to incorporate; this is your coating mixture.

Press both sides of each fish fillet into the pecan mixture.

Heat the oil in a large, ovenproof, nonstick skillet over medium heat. Once the oil shimmers, add the fish and cook until the underside is browned, about 3 minutes. Turn them over and cook for about 3 minutes, until the second sides are browned.

Transfer the skillet to the oven; bake (middle rack) for about 3 minutes, until the fish flakes easily with a fork.

Serve warm.

Serves 4

Nutrition | Per serving: 300 calories, 30 g protein, 3 g carbohydrates, 19 g fat, 3 g saturated fat, 70 mg cholesterol, 220 mg sodium, 2 g dietary fiber, 0 g sugar

From nutritionist and cookbook author Ellie Krieger

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