Pecan Crusted Tilapia

Pecan Crusted Tilapia with Tomato Bruschetta

Submitted by: Krista Rollins, Joyful Healthy Eats

A fast meal doesn’t have to mean a bland one. Topped with a light bruschetta topping, 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

Method

  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 bruschetta: 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 tomato bruschetta. Serve immediately.

Nutrition facts

Calories

420

Fat

33

Sat Fat

4

Sodium

110

Carbs

7

Fiber

3

Protein

28

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Pecans possess many impressive health benefits.

When it comes to America’s native nut, great taste is just the beginning. Heart-healthy with power-packed protein, this nutrient-dense nut boasts multiple health-promoting nutrients and bioactive compounds. The pecan has rightfully earned its reputation as a nutrition powerhouse.

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