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Crisp Pecan Tilapia

See this Recipe in a Meal

This light tender tilapia dish with has a nice crunch to it and makes a great entrée for V-Day or any other day of the month!

Prep Time: 10 minutes

Nutritional Facts

Serving Size: 3 ounces

  • Calories 190
  • Carbohydrates 7 g
  • Protein 24 g
  • Fat 8 g
  • Saturated Fat 1.5 g
  • Dietary Fiber 1 g
  • Cholesterol 75 mg
  • Sodium 35 mg

This Recipe Serves 2

Ingredients

2 tablespoons yellow cornmeal
2 tablespoons panko or plain dried bread crumbs
1 teaspoon cornstarch
½ teaspoon salt-free lemon pepper
2 tilapia fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons fresh lemon juice
2 tablespoons coarsely chopped pecans, dry-roasted
1 tablespoon snipped fresh Italian (flat-leaf) parsley

Instructions

  1. Preheat the broiler. Lightly spray an 11x7x2-inch baking pan with cooking spray.
  2. In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper. Add the fish, turning to coat, shaking off any excess. Transfer to the baking pan. Lightly spray both sides of the fish with cooking spray.
  3. Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork. Transfer to plates. Drizzle with the lemon juice. Sprinkle with the pecans and parsley.

From Diabetes & Heart-Healthy Meals for Two by American Diabetes Association and American Heart Association

Photo: Crisp Pecan Tilapia from Diabetes & Heart-Healthy Meals for Two; PNC Photography; Photographer: Peter Papoulakos

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Diabetes & Hearty-Healthy Meals for Two

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