Pecan Crusted Tilapia

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