Nutrition Facts

Serving Size 1 fillet

Servings Per Recipe 4

Amount Per Serving
Calories 342
Total Fat 11.3g
  Saturated Fat 2.2g
  Monounsaturated Fat 5.7g
  Polyunsaturated Fat 2.6g
Total Carbohydrate 21.4g
  Dietary Fiber 1.6g
Protein 39.1g
Sodium 296mg

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, divided
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 1 ½ 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.