Pecan Crusted Tilapia

Elevate your weeknight dinner game with this irresistibly crunchy and flavorful Pecan Crusted Tilapia! Perfectly tender tilapia fillets are enrobed in a golden crust made from finely chopped pecans, crispy panko breadcrumbs, and a touch of Parmesan cheese, delivering a delightful blend of nutty and savory flavors. Spiced with a hint of paprika and garlic powder, this easy-to-follow recipe combines pan-searing and oven-baking techniques to ensure a perfectly crisp exterior and moist, flaky interior. Ready in just 30 minutes, this dish pairs beautifully with a squeeze of fresh lemon juice and a sprinkle of parsley, making it an elegant yet approachable meal ideal for both busy weeknights and special occasions. Try this quick and healthy option today for a delicious seafood twist your family will love!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 4 pieces Tilapia fillets
• 1 cup Pecans
• 0.5 cup Panko breadcrumbs
• 0.25 cup Parmesan cheese, grated
• 1 teaspoon Garlic powder
• 0.5 teaspoon Paprika
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 large Egg
• 2 tablespoons Milk
• 0.25 cup All-purpose flour
• 2 tablespoons Olive oil
• 1 whole Lemon wedges (for serving)
• 1 tablespoon Fresh parsley, chopped (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it to prevent sticking.

Step 2

In a food processor, pulse the pecans until they are finely chopped but not completely ground into a powder. If you don't have a food processor, you can finely chop the pecans with a knife.

Step 3

In a shallow bowl, combine the chopped pecans, panko breadcrumbs, Parmesan cheese, garlic powder, paprika, salt, and black pepper. Mix well to create the coating mixture.

Step 4

In another shallow bowl, whisk together the egg and milk to create the egg wash.

Step 5

Place the flour in a third shallow bowl.

Step 6

Pat the tilapia fillets dry with a paper towel. Dredge each fillet first in the flour, shaking off any excess, then dip it into the egg wash, and finally coat it with the pecan mixture. Press gently to ensure the coating adheres.

Step 7

In a large skillet, heat the olive oil over medium heat. Add the coated tilapia fillets and cook for 2-3 minutes per side until golden brown. Work in batches if necessary to avoid overcrowding the pan.

Step 8

Transfer the cooked fillets to the prepared baking sheet and bake in the preheated oven for 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Step 9

Remove from the oven and let rest for 2 minutes before serving.

Step 10

Serve the pecan crusted tilapia with fresh lemon wedges for squeezing over the top and garnish with chopped parsley, if desired. Enjoy!

Nutrition Facts

Serving size	(817.9g)

Amount per serving	% Daily Value*
Calories	1911.9

Total Fat 127.0g	0%
Saturated Fat 21.0g	0%
Polyunsaturated Fat 26.2g
Cholesterol 470.2mg	0%
Sodium 2042.7mg	0%
Total Carbohydrate 73.7g	0%
Dietary Fiber 17.0g	0%
Total Sugars 13.6g
Protein 137.4g	0%

Vitamin D 66.8IU	0%
Calcium 482.4mg	0%
Iron 9.3mg	0%
Potassium 2470.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 57.5%

Protein: 27.7%

Carbs: 14.8%