Pecan Crusted Tilapia with Italian Salsa | American Pecan Promotion Board

Pecan Crusted Tilapia with Italian Salsa

By: Krista Rollins, Joyful Healthy Eats

Serving Size: 4

Cook Time: 25 mins

A fast meal doesn’t have to mean a bland one. Topped with a light tomato salsa, these pecan-crusted tilapia filets are bursting with flavor and make for a simple and nutritious weeknight dinner. 

Ingredients:

1 cup raw pecan pieces

1/2 teaspoon garlic powder

1/2 teaspoon dry basil

1 egg

1 teaspoon Dijon mustard

Salt, to taste

2 tablespoons pecan, avocado or olive oli

1 pound tilapia filets

For the tomato bruschetta:

1 1/2 cup diced cherry tomatoes

1 garlic clove, minced

1/4 cup fresh basil, chiffoned

1 tablespoon pecan or olive oil

Salt, to taste

Process:

  1. In a medium bowl, mix together pecans, garlic powder and dry basil.
  2. In a small bowl, whisk together egg and Dijon mustard.
  3. Heat a large skillet to medium high heat. Add oil to pan.
  4. To make the tilapia: Pat tilapia filets dry. Dredge each tilapia filet front and back in egg mixture, then in the pecan mixture. Place coated tilapia filets in skillet, be careful not to overcrowd the pan.
  5. Sauté tilapia for 4 to 5 minutes per side until cooked through, depending on thickness.
  6. Remove tilapia from the pan and salt immediately.
  7. Repeat with any remaining filets.
  8. Meanwhile, make the salsa: In a medium bowl, add diced tomatoes, garlic, fresh basil, oil and salt. Gently toss to coat.
  9. Place cooked tilapia on a plate and top with Italian salsa. Serve immediately.

Nutritional Facts:

Calories

420

Fat

33

Saturated Fat

4

Sodium

110

Carbs

7

Fiber

3

Protein

28

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