Pecan Crusted Tilapia

This Pecan Crusted Tilapia is a great way to add flavour and texture to a simple dinner. Add this into your weeknight meal plan and have fun with fish!

Making breaded fish can seem like a daunting task but once you have the ingredients together it becomes much easier! Once this is all gathered and you have the space to soak the fish and then coat it in the dry ingredients, the whole process goes by quite quickly.

Ingredients needed

All you need to make this Pecan Crusted Tilapia recipe is 8 ingredients!

• Tilapia fillets
  • This recipe calls for 4 large fillets of tilapia. You can double it if you need to feed more people. If you’re cooking for 1 or 2, you can also keep the leftovers in the fridge and reheat later.
• Egg
• Pecans
  • It’s very important that you use finely chopped pecans for this recipe. You could also use a food processor and pulse until they are very fine.
• Breadcrumbs
  • You could also use Panko, which may result in a crispier final texture.
• Lemon zest
• Garlic powder
• Salt and pepper
• Oil
  • This oil is used for frying the fish. If you choose to bake the fish instead, you can disregard this ingredient.

Can you substitute Panko for breadcrumbs?

You can absolutely use Panko instead of breadcrumbs in this recipe. For some, Panko may be more readily available. Panko is also light in texture and airy, and doesn’t absorb as much oil as breadcrumbs. This may result in a crispier fish.

If you decide to use Panko instead of breadcrumbs, be sure to use the same amount that is called for.

How to make Pecan Crusted Tilapia?

It may look complicated but breading fish can be an easy and straightforward process. I want to minimize the time you have to spend in the kitchen, so we’re keeping it simple!

1. In a medium sized bowl, whisk the egg. Set aside.
2. In another medium sized bowl, mix together the finely chopped pecans, breadcrumbs, lemon zest, garlic powder, salt and pepper. Set aside.
3. One at a time, take a fillet of fish and dunk it in the egg mixture, making sure it is well coated. I find that using tongs is helpful and keeps your hands cleaner.
4. Once the fish fillet is covered in egg, transfer it to the pecan and bread crumb mixture. Using a spoon or spatula, make sure to cover the entire fish with the coating. Remove from the bowl and place on a clean plate. Repeat these steps with the remaining fillets of fish.
5. Once the fish is prepared, cook the fish according to your preferred method (frying or baking).
6. Serve immediately with your choice of sides and enjoy!

Frying tilapia

1. Place about 2 tbsp of oil in a deep set frying pan and bring it to medium-high heat.
2. Place the prepared fillet of tilapia in the pan and fry for 2 minutes each side or until the fish starts to flake with the pressure of a fork. Remove the fish from the heat and repeat this with the remaining fillets until complete. To prevent any burning, you may want to scrape off the residue from the pan in between the frying of each fillet.

Baked tilapia

If you prefer to bake the tilapia, here are the instructions:

1. Preheat the oven to 400℉ and line a baking sheet with tin foil.
2. Place the prepared fillets of fish on the baking sheet and bake for 10-12 minutes, or until the baked fish easily flakes away with the pressure of a fork.

Nutrition benefits of tilapia

Tilapia offers a variety of beneficial nutrients! A 5 oz fillet of tilapia provides roughly:

• 35+ grams of protein
• A third of your daily needs of omega 3 fatty acids and vitamin D
• A significant source of a variety of B vitamins, including your daily needs of vitamin B12
• A significant source of minerals like phosphorus, potassium and selenium.

This recipe is dairy free, however, it is not gluten free. That being said, you can make a small adjustment to make it gluten free! All you need to do is use gluten free breadcrumbs instead of regular breadcrumbs and anyone with celiac disease or a gluten intolerance should be fine to enjoy this recipe.

Side dishes to pair with Pecan Crusted Tilapia

As a dietitian, I like to aim for a balanced meal of protein, carbohydrates and veggies, but the ingredients you use to fill your plate is entirely up to you!

The Pecan Crusted Tilapia will cover the protein portion of the meal and you can really pair this fish with so many different sides. You may serve this with cooked rice and some roasted vegetables like broccoli, asparagus or cauliflower. You could also add it on top of a leafy green salad, drizzle it with a lemon vinaigrette and serve with a slice of bread on the side.

If you want to start meal planning, you can prepare the tilapia ahead of time and be ready for busy weeknights. All you have to do when you’re ready to serve it is reheat the fish and organize the side dishes (which can also be prepared in advance).

For example, you can cook a big batch of rice, quinoa, pasta or potatoes and keep them in the fridge for when you’re ready to eat. They should remain fresh for up to 3 days in the fridge. You could do the same with veggies. Prewash raw veggies before storing them in the fridge or chop and roast them for a cooked version.

I hope this Pecan Crusted Tilapia is fun way to mix up your dinner recipes. Don’t forget to check out some of these other easy meals for more inspiration:

• Tofu Burrito Bowls with Avocado Cilantro Sauce
• Yogurt and Dill Marinated Grilled Chicken
• Healthy Greek Turkey Meatballs
• Easy Mediterranean Pasta Salad

If you make this Pecan Crusted Tilapia, I would love to see your comment and rating below. It also makes my day seeing your creations of my recipes on Instagram- don’t forget to tag @allnutrition.rd!