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 Pecan crusted tilapia 

 

  • INGREDIENTS
  • 1/2 cup pecan pieces
  • 1/2 cup bread crumbs
  • 1/4 cup flour
  • 1/4 cup skim milk
  • 1 egg or 1/4 cup egg substitute
  • 2 talapia fillets
  • 1 teaspoon seasoned salt
  • 1/4 cup olive oil
  • DIRECTIONS
  • Chop pecans finely; combine w/ bread crumbs in a medium bowl. Place flour in a second bowl. Blend milk and egg together in third bowl.
  • Prehear large saute pan on medium 1-2 minutes. Sprinkle both sides of fish w/ seasoned salt.
  • Dip fillets in flour (coating both sides) then dip into egg mixture. Finally, dip into pecan mixture.
  • Place oil in pan; swirl to coat. Add fish and cook 3-4 minutes on each side or until golden.
  • NUTRITION INFO (1 piece of fish)
  • Calories: 310
  • Fat: 7g
  • Carbs: 10g
  • Protein: 23g

Body Works Personal Training
12187 Beach Blvd. Ste # 8
Jacksonville, FL 32246
Phone:(904) 996-9453
Email: THCTraining@aol.com

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I have been with Body Works for about six months and every month I have had positive results toward my goal. You might think, "Why are you still with them?" Or "Can't you do this on your own?" For me, Body Works, provides a positive, motivating, and energetic atmosphere, where I feel I can reach my goals of physical fitness. They listen, encourage... okay push me. They make me feel I can do better.

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