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Baked Pecan Crusted Tilapia

"Tilapia have often been represented as the aquatic chicken ..." D. Pauly

Cooking Method
Courses ,
Difficulty Intermediate
Time
Prep Time: 12 12 mins Cook Time: 18 18 mins Total Time: 30 mins
Cooking Temp 400  °F
Servings 4
Calories 339 kcals per 4.5 oz fillet
Description

Per Healthline.com, "Tilapia is an inexpensive, mild-flavored fish. It is the fourth most commonly consumed type of seafood in the United States. Many people love tilapia because it is relatively affordable and doesn’t taste very fishy. Tilapia contains beneficial nutrients. But depending on where the fish is sourced from, there may be a higher risk of safety concerns, including bacterial contamination.  Several reports have revealed highly concerning practices in Chinese tilapia farming, including the use of feces as food and the use of banned chemicals.  Because of this, if you choose to eat tilapia, it is best to avoid fish from China."

Personally, I like tilapia.  It reminds me of our wild-caught crappie from Texas lakes and ponds.  It is mild and easy to cook;  I use tilapia in almost all my fish tacos.  All of my local grocery stores carry tilapia, some frozen, some fresh.  Several of the frozen selections indicate they're from China and I avoid them.  Some of the other frozen and most of the fresh are from South America (i.e. Columbia, Peru, Brazil, and Ecuador) and, as best I can determine, these sources are approved by our USDA so I purchase and cook them.

Ingredients
  • 18 ounces tilapia fillets (four 4.5 oz fillets)
  • 3 tablespoons mayonnaise (light, Hellmann's)
  • 2 tablespoons honey
  • 3/4 cups pecans (crushed into small chips)
  • 1/4 cup panko bread crumbs (plain)
  • 1 teaspoon Cajun seasoning (Chef Paul Prudhomme's Magic Salmon Seasoning)
  • 1/4 teaspoon salt (Diamond Crystal Kosher salt)
  • 1/8 teaspoon ground black pepper
Instructions
  1. Preheat oven to 400° F. Spray the bottom of a baking dish with nonstick cooking spray.  In a small bowl, stir together the mayonnaise and honey.

  2. In a second small bowl, combine the pecans with the panko bread crumbs.

  3. Over a large plate or a sheet of wax paper, brush both sides of the fillets with the mayo-honey mixture.  Then, using a small spoon, sprinkle both sides of the fillets with the pecan-panko mixture.

  4. Place the fillets in the greased baking dish and lightly dust the top sides with the Cajun seasonings and follow with a sprinkle of salt and pepper.

  5. Bake the fillets for 15-18 minutes or until the fish is flaky.

Nutrition Facts

Serving Size One 4.5 oz fillet

Servings 4


Amount Per Serving
Calories 339kcal
% Daily Value *
Total Fat 20g31%
Saturated Fat 3g15%
Cholesterol 45mg15%
Sodium 275mg12%
Potassium 97mg3%
Total Carbohydrate 17g6%
Dietary Fiber 3g12%
Sugars 10g
Protein 25g50%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

If you are interested, there is an excellent article entitled, TILAPIA FISH: BENEFITS AND DANGERS, located on the healthline.com website.

Keywords: tilapia, fish, pecans, baked