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1/2 cup pecan pieces, finely chopped
1/2 cup bread crumbs
1/4 cup flour
1/2 cup reduced-fat milk
1 egg (or 1/4 cup egg substitute)
1 1/2 lb tilapia fillets
1 teaspoon seasoned salt
1/4 cup canola oil
1. Sprinkle both sides of fish with seasoned salt. Dip fish in flour (coating both sides) then dip into egg mixture (allowing excess to drip off). Finally, dip into pecan mixture (wash hands).
2. Preheat large sauté pan on medium 1-2 minutes.
3. Place oil in pan, then add fish; cook 2-3 minutes on each side or until golden and 145°F. Serve.
CALORIES (per 1/4 recipe) 550kcal; FAT 31g; CHOL 155mg; SODIUM 600mg; CARB 19g; FIBER 2g; PROTEIN 51g; VIT A 2%; VIT C 0%; CALC 10%; IRON 15%