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Lilly’s Table

 
 
String Beans with Mustard-Yogurt Sauce
© Lillys-Table.com Photo of Pecan Tilapia
 

Tags: Dairy Free Gluten-Free Low-Glycemic nuts

  • Hard
  • Medium
  • Easy

Prep
Difficulty
Easy

25 mins

Time
Estimate
25 mins

Icon Heart Healthy

Gluten
Free?
Yes

Fall

Typical
Season
Fall

Nutrition Info

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Protein

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Carbs

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Fats

  • 7
  • 6
  • 5
  • 4
  • 3
  • 2
  • 1

Vegetables

Recipe Detail

Fall

Pecan Tilapia

from Pecan Tilapia with Yogurt-Mustard String Beans & Acorn Squash, the Week of October 6, 2013.
View the next recipe for this meal.

A nutty crust brings tilapia up to a new level and is especially lovely paired with most any fall side dishes. It is perfect solo or with a tangy sweet sauce. The crusted fish comes together quickly as soon as the pecans are chopped and bakes at a high temperature until golden, rather then pan searing. Make it gluten free with brown-rice flour and gluten free breadcrumbs. Save time by using pecan meal if you can find it, almond or hazelnut meal can work as well.

Ingredients

  • ¾ cup pecan, pieces, finely chopped
  • ¾ cup panko breadcrumbs, or gluten-free crumbs, almond meal or cornmeal
  • 1 egg, beaten
  • 1 teaspoon dijon mustard, optional
  • 1 teaspoon water
  • ½ cup flour, gluten-free or all-purpose
  • 4 tilapia fillets
  • ½ teaspoon salt, or a tad more
  • 1 pinch black pepper
  • 2 tablespoons olive oil, divided

Serving Size: 2 People

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Preparation Instructions

Preheat the oven to 425.

Toss the minced pecans and breadcrumbs in a shallow dish with a pinch of salt.

Whip the egg with the mustard, water and a pinch of salt in another shallow bowl.

Place the flour on a plate with another pinch of salt.

Season each side of the tilapia with the remaining salt and pepper. Dip in the flour, dusting on each side. Dip into the egg, coating thoroughly. Shake off any excess. Place the fish onto the crumbs, pressing lightly to adhere them to the fish.

Drizzle and smear half of the olive oil on a baking sheet lined with parchment paper. Lay the fish on top and flip over in the oil, adding more oil as needed.

Bake for 8 minutes, then flip it over. Check after 4 minutes and continue to bake until the tilapia is barely firm to the touch.