This Crunchy Pecan Tilapia comes with a delightful one-two punch. Panko—a Japanese breadcrumb with a spiky shape—makes for the crunchiest of toppings. And the pecans lend a surprisingly buttery richness. 

This recipe was developed by Kate Sherwood, The Healthy Cook. Have a comment, question, or idea? Email Kate at

Serves: 2
Time: 20 minutes


  • 2 tilapia fillets
  • 2 Tbs. mayonnaise
  • 1 tsp. Dijon mustard
  • 1 tsp. zest, 2 tsp. juice, & wedges (from 1 lemon)
  • 1 tsp. capers, minced
  • 2 Tbs. chopped pecans or almonds
  • 2 Tbs. panko, preferably whole wheat 
  • a few sprigs flat-leaf parsley


  1. Preheat the oven to 375°F. Blot the fillets dry with a paper towel and lay them on a lined, rimmed baking pan.
  2. In a small bowl, whisk together the mayonnaise, mustard, lemon zest, lemon juice, and capers. Spoon the mixture over the fish. Sprinkle with the pecans and panko.
  3. Bake until the fish flakes easily with a fork, about 5–7 minutes. (Check the fish at 4 minutes. If the nuts or panko are browned but the fish hasn’t finished cooking, reduce the oven temperature to 325°F.)
  4. Top with the parsley. Serve with the lemon wedges.

Nutrition Information

Per serving (1 fillet): 

  • Calories: 270
  • Total fat: 18 g
  • Sat fat: 3 g
  • Carbs: 5 g
  • Fiber: 1 g
  • Total sugar: 1 g
  • Added sugar: 0 g
  • Protein: 23 g
  • Sodium: 230 mg

2023 Good Foods calendar photos


Good Foods 2023

Every gorgeous photo in the Good Foods 2023 calendar will whet your appetite for delicious, healthy food. And the simple recipe below each photo, from Healthy Cook Kate Sherwood, will help you turn that month’s star into the star of your dinner table.

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