Wednesday, April 27, 2011

Pecan Crusted Tilapia

1/2 cup pecan pieces
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 pounds tilapia fillets
1 teaspoon seasoned salt
1/4 cup canola oil


1. Chop pecans finely (like coarse bread crumbs); combine with bread crumbs in medium bowl. Place flour in second medium bowl. Blend milk and egg together in third medium bowl.
2. Preheat large sauté pan on medium 1–2 minutes. Sprinkle both sides of fish with seasoned salt.
3. Dip fillets in flour (coating both sides) then dip into egg mixture (allowing excess to drip off). Finally, dip into pecan mixture. Wash hands.
4. Place oil in pan; swirl to coat. Add fish (wash hands) and cook 2–3 minutes on each side or until golden. Serve.

CALORIES (per 1/4 recipe) 510kcal; FAT 30g; CHOL 140mg; SODIUM 600mg; CARB 19g; FIBER 2g; PROTEIN 41g; VIT A 2%; VIT C 0%; CALC 10%; IRON 15%

Seasoned Cheese Grits

1 cup quick-cooking grits
2 1/2 cups water
2 tablespoons butter
1/4 cup shredded Italian-blend cheese
1 teaspoon cooked bacon pieces
1 teaspoon Montreal steak seasoning

1. Combine grits and water in microwave-safe bowl. Cover and microwave on HIGH 6 minutes or until grits begin to thicken.
2. Stir in remaining ingredients; cover and let stand 1 minute. Serve.
CALORIES (per 1/4 recipe) 220kcal; FAT 8g; CHOL 20mg; SODIUM 270mg; CARB 31g; FIBER 1g; PROTEIN 5g; VIT A 6%; VIT C 0%; CALC 6%; IRON 8% 

Pecan Crusted Tilapia With Seasoned Cheese Grits

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