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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (259g) Recipe makes 4 servings |
||
| Calories 330 | ||
| Calories from Fat 111 | (33%) | |
| Amount Per Serving | %DV | |
| Total Fat 12.4g | 19% | |
| Saturated Fat 2.3g | 11% | |
| Monounsaturated Fat 5.4g | ||
| Polyunsaturated Fat 3.8g | ||
| Trans Fat 0.0g | ||
| Cholesterol 86mg | 28% | |
| Sodium 525mg | 21% | |
| Potassium 626mg | 17% | |
| Total Carbohydrate 16.9g | 5% | |
| Dietary Fiber 1.5g | 6% | |
| Sugars 2.6g | ||
| Protein 38.3g | 76% | |
Ingredients
- 1/2 cup dry breadcrumbs
- 2 tablespoons finely chopped pecans
- 1/2 teaspoon salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon black pepper
- 1/2 cup low-fat buttermilk
- 1/2 teaspoon hot sauce
- 3 tablespoons flour
- 4 (6 ounce) tilapia fillets
- 1 tablespoon oil, divided
- lemon wedge
Directions
1
Combine breadcrumbs, pecans, salt, garlic, and pepper in a shallow dish.2
Combine buttermilk and hot sauce (such as Tabasco) in a medium bowl.3
Place flour in a third dish.4
Dredge 1 fillet in flour, dip into buttermilk mixture, then into breadcrumb mixture. Repeat with remaining fillets.5
Heat 1 1/2 tsp oil in a large skillet (non-stick works best) over medium-high heat.6
Cook 2 fillets for 3 minutes on each side or until fish flakes easily.7
Add remaining oil and cook additional 2 fillets.8
Serve with lemon!
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- Course > Main Dish
- Main Ingredient > Seafood > Fish > Freshwater > Tilapia
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Featured Reviews for This Recipe
From: Miss_Elaine
On Oct 26, 2009
Wonderful! I substituted ground oatmeal for the breadcrumbs, doubled the pecans, and skipped the hot sauce. Delicious!
From: Frisco Aggie
On Oct 12, 2009
I have yet to find a tilapia dish that I liked...until now! This was fabulous! Even my kids (1, 3, & 6 yrs. old) loved it. Will certainly make again. Thanks for a great recipe!
From: worldmom
On Sep 27, 2009
Fantastic tilapia dish! We made it today, following the recipe exactly, and all of us voted this a "keeper." Yum!
From: ladypit
On Mar 27, 2006
We are trying to clean out our freezers and cabinets because we are moving. So I had taken some tilapia fillets out to defrost today and then went looking for a way to use them. When I came across this recipe I realized it was a great way to use up the extra pecans I had frozen! I used skim milk to which I added some lemon juice and whole wheat pastry flour. I left off the hot sauce because my kids won't eat it. I also used cooking spray instead of the oil. This had lovely flavor. I think it would be creamier with the buttermilk, though. A lovely quick meal. And because I had just defrosted all the fish I had, I used 5 fillets with no problem and could have covered 1 more.
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