Pecan-Crusted Tilapia

Yield: 4 servings (serving size: 1 tilapia fillet)

Ingredients

• 1/2  cup  dry breadcrumbs
• 2  tablespoons  finely chopped pecans
• 1/2  teaspoon  salt
• 1/4  teaspoon  garlic powder
• 1/4  teaspoon  black pepper
• 1/2  cup  low-fat buttermilk
• 1/2  teaspoon  hot sauce
• 3  tablespoons  all-purpose flour
• 4  (6-ounce) tilapia or snapper fillets
• 1  tablespoon  vegetable oil, divided
• 4  lemon wedges

Preparation

Combine first 5 ingredients in a shallow dish. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets. Serve with lemon wedges.

Nutritional Information

Calories:

302 (27% from fat)

Fat:

9.1g (sat 1.1g,mono 3.9g,poly 2.6g)

Protein:

38.4g

Carbohydrate:

14.2g

Fiber:

0.9g

Cholesterol:

64mg

Iron:

1.3mg

Sodium:

530mg

Calcium:

98mg