Tuesday, June 30, 2009

Pecan Crusted Tilapia - South Beach Diet

Pecan Crusted Tilapia
Adapted from The South Beach Diet Supercharged

Printable Recipe

Prep time: 5 minutes
Cooking time: 15-20 minutes

Serves 2

½ cup pecan pieces (or you could just buy ground pecans)
1 tbsp fresh rosemary, chopped (or 1 tsp, dried)
1 large clove garlic, minced
1/8 tsp cayenne pepper
2 large tilapia fillets (the book actually does this with whole trout, any mild fish will work well)
1 large egg white, lightly beaten
2 tsp extra virgin olive oil (optional)

1. Preheat oven to 400°F/200°C. Line a rimmed baking sheet with foil and place a rack on top.

2. The book pulses the pecan pieces, garlic, cayenne and rosemary in a blender, I just started with chopped rosemary and ground pecans and just mixed everything together in a small bowl.

3. Place the “breading” on a plate. Dip the tilapia in the egg whites and then place the fish on the plate, pressing the fish into the pecan mixture. Flip and repeat. Place the “breaded” fish onto the prepared baking sheet. Drizzle the olive oil over the fish.

4. Bake until opaque and tender (white flesh) – about 15-20 minutes depending on the thickness of the fish.

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