Healthy Spiced Pecan Encrusted Tilapia South Beach Dietdiabeti Recipes

HEALTHY SPICED PECAN-ENCRUSTED TILAPIA (SOUTH BEACH DIET/DIABETI

A tilapia with a spiced pecan crusting without the added unhealthiness of flour and cornmeal. I'm sure there are more cohesive and perhaps more technically encrusted versions...but this is quick, easy and very very healthy!

Provided by GoldsmithLissa

Categories Tilapia

Time 25m

Yield 4 serving(s)

Number Of Ingredients 6

Healthy Spiced Pecan-Encrusted Tilapia (South Beach Diet/Diabeti image

Steps:

Preheat oven to 425°F.
Mix dry ingredients.
Dip filets into egg whites.
Roll into dry ingredients.
Bake for 20-25 minutes or until done.

Ingredients

4 tilapia fillets
1 -2 egg white
1/2 pecans, crushed
1/4 teaspoon cayenne (alter to taste, I used 1/2 tsp)
salt
pepper

PECAN-COCONUT CRUSTED TILAPIA

When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. -Caitlin Roth, Chicago, Illinois

Provided by Taste of Home

Categories Dinner

Time 25m

Yield 4 servings.

Number Of Ingredients 7

Pecan-Coconut Crusted Tilapia image

Steps:

In a shallow bowl, whisk eggs. In a separate shallow bowl, combine coconut, pecans, salt and pepper flakes. Dip fillets in eggs, then in coconut mixture, patting to help coating adhere., In a large skillet, heat oil over medium heat. In batches, add tilapia and cook until fish is lightly browned and just begins to flake easily with a fork, 2-3 minutes on each side.

Nutrition Facts : Calories 380 calories, Fat 26g fat (8g saturated fat), Cholesterol 129mg cholesterol, Sodium 377mg sodium, Carbohydrate 4g carbohydrate (1g sugars, Fiber 3g fiber), Protein 35g protein.

Ingredients

2 large eggs
1/2 cup unsweetened finely shredded coconut
1/2 cup finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon crushed red pepper flakes
4 tilapia fillets (6 ounces each)
2 tablespoons canola oil

PECAN CRUSTED DIJON TILAPIA

This is my wife's favorite recipe for Tilapia. It is simple to prepare and the fish remains moist and riddled with flavor. A five star favorite when I entertain guests for dinner. I found the recipe somewhere on the internet, but not sure where.

Provided by Preacher_in_Kitchen

Categories Tilapia

Time 17m

Yield 4 serving(s)

Number Of Ingredients 5

Pecan Crusted Dijon Tilapia image

Steps:

Spread butter on metal baking pan (or spray with olive oil Pam).
Place filets on pan.
Combine mayo and Dijon and spread on filets.
Sprinkle with pecans.
Preheat oven to 375 and bake about 10 minutes unless filets are extra large, then add about 2 minutes.

Nutrition Facts : Calories 300.5, Fat 18.4, SaturatedFat 3.2, Cholesterol 72.7, Sodium 458.9, Carbohydrate 8.8, Fiber 1.2, Sugar 2.3, Protein 26.7

Ingredients

4 tilapia fillets
1/2 cup mayonnaise (not low fat)
1/4 cup Dijon mustard
1 teaspoon butter (or Pam Spray)
1/4 cup finely chopped pecans

PECAN CRUSTED TROUT (SOUTH BEACH DIET PHASE1)

From new book. Haven't tried. Pecans add even more protein, good monounsaturated fats, and tremendous taste to this easy baked trout dish. Serve tjhe fish with grilled asparagus tossed with a little garlic and extra virgin olive oil and roasted until golden and tender.

Provided by Lizzie Rodriquez

Categories Trout

Time 30m

Yield 4 serving(s)

Number Of Ingredients 8

Pecan Crusted Trout (South Beach Diet Phase1) image

Steps:

Heat the oven to 400. Line a baking sheet with parchment.
In a food processor, pulse pecans, rosemary, garlic, and cayenne until finely chopped.
Place each trout, opened and flesh side up on the baking sheet.
Season flesh side of trout with salt and brush with egg white. Sprinkle nut mixture over egg white and press to adhere. Drizzle evenly with oil and bake until trout is opaque and tender inside, about 20 minutes.

Ingredients

1/2 cup pecans
1 teaspoon dried rosemary
1 garlic clove
1/8 teaspoon cayenne pepper
48 ounces whole trout, about 12 ounces each, cleaned and boned
1/4 teaspoon salt
1 large egg white, lightly beaten
2 tablespoons extra virgin olive oil

PECAN-CRUSTED TILAPIA

I love pecan-crusted fish. This is a light recipe, but you can serve it with a kicked-up tartar sauce as well.

Provided by MommyMakes

Categories Tilapia

Time 11m

Yield 4 serving(s)

Number Of Ingredients 11

Pecan-Crusted Tilapia image

Steps:

Combine breadcrumbs, pecans, salt, garlic, and pepper in a shallow dish.
Combine buttermilk and hot sauce (such as Tabasco) in a medium bowl.
Place flour in a third dish.
Dredge 1 fillet in flour, dip into buttermilk mixture, then into breadcrumb mixture. Repeat with remaining fillets.
Heat 1 1/2 tsp oil in a large skillet (non-stick works best) over medium-high heat.
Cook 2 fillets for 3 minutes on each side or until fish flakes easily.
Add remaining oil and cook additional 2 fillets.
Serve with lemon!

Nutrition Facts : Calories 330.4, Fat 12.4, SaturatedFat 2.2, Cholesterol 86.3, Sodium 525.9, Carbohydrate 16.9, Fiber 1.5, Sugar 2.6, Protein 38.3

Ingredients

1/2 cup dry breadcrumbs
2 tablespoons finely chopped pecans
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/2 cup low-fat buttermilk
1/2 teaspoon hot sauce
3 tablespoons flour
4 (6 ounce) tilapia fillets
1 tablespoon oil, divided
lemon wedge

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Healthy Spiced Pecan Encrusted Tilapia South Beach Dietdiabeti Recipes

HEALTHY SPICED PECAN-ENCRUSTED TILAPIA (SOUTH BEACH DIET/DIABETI

A tilapia with a spiced pecan crusting without the added unhealthiness of flour and cornmeal. I'm sure there are more cohesive and perhaps more technically encrusted versions...but this is quick, easy and very very healthy!

PECAN-COCONUT CRUSTED TILAPIA

When I have guests with dietary restrictions, tilapia coated in pecans and coconut makes everyone happy. It's gluten-free and loaded with flavor. -Caitlin Roth, Chicago, Illinois

PECAN CRUSTED DIJON TILAPIA

This is my wife's favorite recipe for Tilapia. It is simple to prepare and the fish remains moist and riddled with flavor. A five star favorite when I entertain guests for dinner. I found the recipe somewhere on the internet, but not sure where.

PECAN CRUSTED TROUT (SOUTH BEACH DIET PHASE1)

From new book. Haven't tried. Pecans add even more protein, good monounsaturated fats, and tremendous taste to this easy baked trout dish. Serve tjhe fish with grilled asparagus tossed with a little garlic and extra virgin olive oil and roasted until golden and tender.

PECAN-CRUSTED TILAPIA

I love pecan-crusted fish. This is a light recipe, but you can serve it with a kicked-up tartar sauce as well.

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