Crisp Pecan Tilapia

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

Nutrition Facts

Serving Size: 3 ounces

  • Calories 190
  • Carbohydrate 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


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


  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

How Many Calories?

Calculate the number of calories you should eat each day to maintain your present body weight:

Please select an option before you continue.
Calculate My Calories

I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house.

I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moderately active.

I am very active every day in addition to doing my usual activities. For example, I walk more than 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's very active.

How Many Calories?

This number estimates how many calories you should eat per day to keep your body weight where it is now.

If you want to lose weight, you may need fewer calories. You should talk with your health care team for more personalized recommendations, but this calculator can help to get you started.

Calculate My Calories

*Estimates are rounded to the nearest 200 calories. An individual's calorie needs may be higher or lower than these average estimates. Developed from the 2010 US Dietary Guidelines for Americans.

Bonus Dessert Recipe

Our Lemony Fruit Cups are a fresh, sweet dessert, perfect for Valentine's Day - because you deserve a treat on special occasions!

See Recipe

Browse All of Our Recipes

See all of our featured recipes from this month and past months.