Healthy Spiced Pecan Encrusted Tilapia South Beach Dietdiabeti Food

HEALTHY BAKED CRUSTED TILAPIA

Steps:

• Crush up your Ritz Crackers
• Take a bowl out and combine everything but your Olive Oil and Tilapia into it
• Mix those together
• Take out another bowl and add in your Olive Oil
• Coat a baking sheet with non-stick cooking spray
• Place both sides of your Tilapia in the Olive Oil then flip your Tilapia around a few times in the Bread Crumb mix
• Put your Tilapia onto the baking sheet and cover evenly with the remaining Bread Crumb mix
• Top with a few squirts of Lemon on each piece
• Bake on 450F/232C for 8-12 minutes depending on how thick or thin your fish is

PECAN-CRUSTED TILAPIA

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!

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

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.

PECAN CRUSTED TROUT (SOUTH BEACH DIET PHASE1)

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.

PECAN CRUSTED DIJON TILAPIA

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.

SPICY TILAPIA

Steps:

• Place fish in a glass pan and preheat oven to 350.
• Combine and melt the butter and lemon juice in the microwave, then pour over the fillets.
• Sprinkle the remaining ingredients (vary the amounts of each to your liking).
• Bake for 30 minutes.

PECAN-PARMESAN BAKED TILAPIA FILLETS

Steps:

• Heat oven to 375ºF.
• Cook rice as directed on package, using broth and water and adding broccoli to the cooking liquid for the last 5 min. of the rice cooking time.
• Meanwhile, combine nuts, cheese, parsley, 2 Tbsp. lemon juice and oil. Place fish in single layer in shallow baking dish; spread with nut mixture. Drizzle with remaining lemon juice. Bake 10 to 12 min. or until fish flakes easily with fork.
• Serve fish with rice mixture.