Healthy Recipe – Crisp Pecan Tilapia


This delicious fish recipe is quick and easy – perfect when you need something last minute. Serve with some steamed veggies or a salad and brown or wild rice.

Ingredients:
2 tablespoons yellow cornmeal
2 tablespoons panko or whole wheat bread crumbs
1 teaspoon cornstarch
1/2 teaspoon salt-free lemon pepper
2 tilapia fillets (about 4 ounces each), rinsed and patted dry
2 teaspoons fresh lemon juice
2 tablespoons coarsely chopped pecans, dry roasted
1 tablespoon snipped fresh Italian (flat-leaf) parsley (optional)

Instructions:
1. Preheat the broiler.  Lightly spray an 11x7x2-inch baking pan with cooking spray.
2.  In a shallow dish, stir together the cornmeal, panko, cornstarch, and lemon pepper.  Add the fish, turning to coat, shaking off any excess.  Transfer to the baking pan.  Lightly spray both sides of the fish with cooking spray.
3.  Broil for 3-4 minutes on each side, or until the fish flakes easily when tested with a fork.  Transfer to plates.  Drizzle with the lemon juice. Sprinkle with pecans and parsley.

Recommended by Meriter’s Clinical Dietitian, Krista Kohls
Compliments of the American Diabetes Association.

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