Pecan-Crusted Tilapia
Creamy Country-Style Coleslaw and Green Peas
Ingredients
- 3 Tbsp chopped pecans
- 3 Tbsp panko breadcrumbs
- ½ tsp dried oregano
- 2 (4-oz) tilapia fillets (or use catfish or flounder)
- ⅛ tsp pepper
- ¼ cup all-purpose flour
- 1 egg white
- 1 Tbsp canola oil
- ⅛ tsp salt
Instructions
- Place pecans in a zip-top plastic bag; using a rolling pin or a vegetable can, roll back and forth to crush pecans to a fine texture.
- Combine pecans, breadcrumbs and oregano in a shallow dish.
- Season fish with pepper, and dust both sides with flour.
- Dip fish in egg white, and dredge in breadcrumb mixture.
- Cook fish in hot oil in large nonstick skillet 3 to 4 minutes per side or until browned and fish flakes with a fork. Sprinkle evenly with salt.
Side Dish Ingredients
- 2 Tbsp reduced-fat mayonnaise
- 1½ tsp sugar
- ¾ tsp apple cider vinegar
- ¼ tsp curry powder
- ⅛ tsp salt
- 2 cups shredded green cabbage
- 1 cup frozen green peas
- 1 Tbsp light butter with canola oil
Side Dish Instructions
- Whisk together mayonnaise, sugar, vinegar, curry, and salt in large bowl; stir in cabbage.
- Refrigerate at least 15 minutes.
- Meanwhile, cook peas according to package directions; drain and toss with butter.
- Serve slaw and peas alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 2 | 2 | |
| Calories |
320
|
150
|
470
|
| Fat (g) | 16 | 8 | 24 |
| Sat. Fat (g) | 2 | 1 | 3 |
| Protein (g) | 28 | 4 | 32 |
| Carb (g) | 13 | 17 | 30 |
| Fiber (g) | 2 | 5 | 7 |
| Sodium (mg) | 250 | 400 | 650 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
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