Baked Tilapia Recipe With Pecan Rosemary Topping
This recipe combines the nutty crunch of pecans with the aromatic flavors of rosemary and a touch of cayenne pepper to create a mouthwatering coating for tilapia fillets. The result is a dish that is both flavorful and satisfying, perfect for a delicious and nutritious meal that will impress your family or guests.
— Constant Cookbook
Ingredients
- 1/3 cup chopped raw pecans
- 1/3 cup panko breadcrumbs
- 2 tsp chopped fresh rosemary
- 1/2 tsp (packed) brown sugar
- 1/8 tsp salt
- 1 pinch cayenne pepper
- 1 1/2 tsp olive oil
- 1 egg white
- 4 (4 oz. each) tilapia fillets
Instructions
- Preheat oven to 350 degrees F.
- In a small baking dish, stir together pecans, breadcrumbs, rosemary, coconut palm 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 400 degrees F. 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 minutes. Serve.
Cook Time
18M
Prep Time
PT15M
Yield
Serves 4
Nutrition
- Serving Size: 1 Tilapia Fillet
- Calories: 222.4 kcal
- Carbohydrate Content: 6.7 g
- Protein Content: 26.8 g
- Fat Content: 10.8 g
- Saturated Fat Content: 1.4 g
- Cholesterol Content: 55 mg
- Sodium Content: 153.3 mg
- Fiber Content: 1.6 g
- Sugar Content: 0.4 g
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