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 healthycook@cspinet.org.
Serves: 2
Time: 20 minutes
Ingredients
- 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
Instructions
- Preheat the oven to 375°F. Blot the fillets dry with a paper towel and lay them on a lined, rimmed baking pan.
- 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.
- 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.)
- 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
