Graham-Crusted Tilapia

Health score
10%
Graham-Crusted Tilapia
25 min.
4
255kcal

Suggestions


Are you looking for a delightful and unique way to prepare fish that will impress your family and friends? Look no further than this Graham-Crusted Tilapia! This dish combines the mild, flaky texture of tilapia with a sweet and crunchy graham cracker crust, creating a perfect balance of flavors that will tantalize your taste buds.

Ready in just 25 minutes, this recipe is not only quick but also incredibly easy to make, making it an ideal choice for a busy weeknight dinner or a special weekend lunch. With only a handful of ingredients, you can whip up a meal that feels gourmet without spending hours in the kitchen. The addition of toasted pecans adds a delightful nuttiness, while the hint of lemon peel brightens the dish, making it a refreshing option for any occasion.

At just 255 calories per serving, this dish is a healthy choice that doesn't compromise on taste. Whether you're a seasoned cook or a beginner in the kitchen, this Graham-Crusted Tilapia is sure to become a favorite in your recipe repertoire. So, gather your ingredients and get ready to enjoy a delicious meal that will leave everyone asking for seconds!

Ingredients

  • lb fish fillet 
  • 0.5 cup graham cracker crumbs ( 8 squares)
  • teaspoon lemon zest grated
  • 0.3 teaspoon salt 
  • 0.1 teaspoon pepper 
  • 0.3 cup skim milk fat-free (skim)
  • tablespoons canola oil 
  • tablespoons pecans toasted chopped

Equipment

  • frying pan
  • oven

Directions

  1. Move oven rack to position slightly above middle of oven.
  2. Heat oven to 500°F.
  3. Cut fish fillets crosswise into 2-inch-wide pieces. In shallow dish, mix cracker crumbs, lemon peel, salt and pepper.
  4. Place milk in another shallow dish.
  5. Dip fish into milk, then coat with cracker mixture.
  6. Place in ungreased 13x9-inch pan.
  7. Drizzle oil over fish; sprinkle with pecans.
  8. Bake about 10 minutes or until fish flakes easily with fork.

Nutrition Facts

Calories255kcal
Protein37.9%
Fat47.31%
Carbs14.79%

Properties

Glycemic Index
37.31
Glycemic Load
5.93
Inflammation Score
-3
Nutrition Score
12.966087012187%

Flavonoids

Cyanidin
0.54mg
Delphinidin
0.36mg
Catechin
0.36mg
Epigallocatechin
0.28mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.12mg

Nutrients percent of daily need

Calories:255.41kcal
12.77%
Fat:13.59g
20.91%
Saturated Fat:1.66g
10.37%
Carbohydrates:9.56g
3.19%
Net Carbohydrates:8.66g
3.15%
Sugar:3.41g
3.79%
Cholesterol:57.16mg
19.05%
Sodium:279.83mg
12.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.5g
49%
Selenium:47.9µg
68.43%
Vitamin B12:1.88µg
31.34%
Vitamin D:3.68µg
24.56%
Vitamin B3:4.9mg
24.51%
Phosphorus:244.38mg
24.44%
Manganese:0.28mg
13.79%
Potassium:408.78mg
11.68%
Vitamin E:1.75mg
11.67%
Magnesium:44.89mg
11.22%
Vitamin B6:0.21mg
10.73%
Folate:33.53µg
8.38%
Copper:0.15mg
7.5%
Vitamin B1:0.11mg
7.49%
Vitamin B2:0.12mg
7.28%
Iron:1.21mg
6.7%
Vitamin B5:0.65mg
6.53%
Vitamin K:6.86µg
6.53%
Zinc:0.88mg
5.84%
Calcium:44.38mg
4.44%
Fiber:0.91g
3.62%