Crispy baked fish that the whole family will enjoy!
Ingredients
1/3 cup
Pecans
(crushed)
1/3 cup
Bread crumbs, whole wheat
1/2 tsp packed
Brown sugar
1 pinch
Salt
1 dash
Cayenne pepper
(to taste)
1 1/2 tsp
Extra virgin olive oil
3 spray (about 1/3 second)
Olive oil cooking spray
2 tsp
Rosemary, fresh
(chopped)
1 large egg
Egg white
4 fillet
Tilapia
Instructions
Preheat oven to 350F degrees.
In a small baking dish, stir together pecans, breadcrumbs, brown sugar, salt, and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.
Bake until the pecan mixture is light golden brown, 7 to 8 minutes.
Increase the heat to 400F degrees. Coat a large glass baking dish with cooking spray.
In a shallow dish, whisk the egg white. Working with one tilapia at a time, dip the fish in the egg white and then the pecan mixture, lightly coating each side. Place the fillets in the prepared baking dish. Press the remaining pecan mixture into the top of the tilapia fillets.
Bake until the tilapia is just cooked through, about 10-12 minutes.
Notes:
Quick Tips:
For egg-free
Dip fish fillets in coconut milk, melted butter or olive oil before coating with the breading to help it stick.
For gluten-free
Use gluten-free bread crumbs found at most grocery and health food stores.
Safety
Cooking time will vary depending on the size and thickness of the filets.
Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.
Nutritional Highlights:
Tilapia
A good source of protein, B12, selenium and potassium. There is some concern of this species being over-farmed as well as containing an imbalanced ratio of omega 3 to 6. Avoid Tilapia from China and choose wild when possible.
