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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