Tilapia is a white fish with a mild sweet flavor. For this quick-to-fix entrée we lightly crust tilapia fillets with a crunchy panko crumb breading seasoned with pecans and pan-sauté until golden and flaky. Great served with our crunchy-creamy Cajun Coleslaw.
Surprise the family with something new! This easy-to-assemble pecan crusted fish entrée goes from the fridge to the table in record time.
Panko breadcrumbs are Japanese-style breadcrumbs with a coarse flaky appearance and light crunchy texture. Available in the Asian food aisle or baking aisle of larger grocery stores or in Asian markets or specialty stores.
Nutritional Per Serving: Calories 355, Protein 37.5g, Carbohydrate 13.9g (Dietary Fiber 1.7g), Sugar 2.3g, Fat 16.9g, (Saturated Fat 3.8g), Cholesterol 94.4mg, Sodium 416.2mg.
% Daily Value: Calcium 6%, Iron 10%, Vitamin A 2%, Vitamin C 6%.
Four 6-ounce tilapia fillets can be substituted in place of the smaller fillets.
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- 1/2 cup panko breadcrumbs
- 1/2 cup finely chopped pecans
- 1/2 teaspoon salt
- 1/2 teaspoon California-style garlic pepper
- 1/4 cup flour
- 1/2 cup low-fat buttermilk
- 8 (3 oz.) tilapia fillets
- 1 tablespoon butter
- 4 lemon wedges
- 1 Combine panko breadcrumbs, pecans, salt and garlic pepper in a shallow dish.
- 2 Dust each fillet lightly in flour; shake excess.
- 3 Dip each fillet in buttermilk to evenly coat; drain excess.
- 4 Dredge each fillet in pecan mixture; shake excess.
- 5 Heat butter in large nonstick skillet; add fillets and cook on each side for 2 to 3 minutes or until golden, and fish flakes with a fork.
- 6 Serve warm with fresh lemon wedges.