Breaded Pecan Tilapia


¾ cup dried breadcrumbs

3 Tbsp finely chopped pecans

¼ tsp garlic powder

¼ tsp rosemary

¼ tsp Thyme

½ cup low-fat buttermilk

½ tsp red pepper flakes

3 Tbsp whole wheat flour

1 Tbsp olive oil

4 (6-ounce) tilapia or snapper fillets Zest of lemon


1.Combine first 5 ingredients in a shallow dish. Combine buttermilk and red pepper flakes in a medium bowl; place flour in another shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.

2.Heat 1½ tsp of oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Garnish with lemon zest before serving.

Yield: 4 Servings

Serving Suggestions:

Serve it with a fresh green salad.