PECAN CRUSTED TILAPIA

Makes 4 servings

Here, a combination of pecans and Cajun spices gives mild, flakywhite tilapia a crunchy crust and punch of savory flavor. This is a fish dish that can turn around a seafood skeptic or picky eater.

From nutritionist and cookbook author Ellie Krieger. Ingredients ⅔ cup shelled, unsalted pecans 1/2 teaspoon sweet/mild paprika 1/4 teaspoon granulated garlic (powder) 1/4teaspoondriedthyme 1/4 teaspoon salt ⅛ teaspoon freshly ground black pepper ⅛ teaspoon ground cayenne pepper 1 1/4 pounds tilapia fillets 1 tablespoon olive oil

Steps

Preheat the oven to 375 degrees. Pulse the nuts in a mini food processor or mini chopper to the consistency of very small pebbles but not as fine as sand.

Transfer to a shallow bowl or a plate, then add the paprika, granulated garlic, thyme, salt, black pepper and cayenne pepper and stir to incorporate; this is your coating mixture.

Press both sides of each fish fillet into the pecan mixture.

Heat the oil in a large, ovenproof, nonstick skillet over medium heat. Once the oil shimmers, add the fish and cook until the underside is browned, about 3 minutes. Turn them over and cook for about 3 minutes, until the second sides are browned.

Transfer the skillet to the oven; bake (middle rack) for about 3 minutes, until the fish flakes easily with a fork.

Servewarm.

Nutrition | Per serving: 300 calories, 30 g protein, 3 g carbohydrates, 19 g fat, 3 g saturated fat, 70 mg cholesterol, 220 mg sodium, 2 g dietary fiber, 0 g sugar