Pecan-Crusted Tilapia

Health score
33%
Pecan-Crusted Tilapia
45 min.
4
327kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • 0.5 cup breadcrumbs dry
  • tablespoons flour all-purpose
  • 0.3 teaspoon garlic powder 
  • 0.5 teaspoon hot sauce 
  •  lemon wedges 
  • 0.5 cup buttermilk low-fat
  • tablespoons pecans finely chopped
  • 0.5 teaspoon salt 
  • 24 ounce snapper fillets 
  • tablespoon vegetable oil divided

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 5 ingredients in a shallow dish.
  2. Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish. Dredge 1 fillet in flour. Dip in buttermilk mixture; dredge in breadcrumb mixture. Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture.
  3. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat.
  4. Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork. Repeat procedure with remaining oil and fillets.
  5. Serve with lemon wedges.

Nutrition Facts

Calories327kcal
Protein48.42%
Fat29.16%
Carbs22.42%

Properties

Glycemic Index
36.88
Glycemic Load
3.45
Inflammation Score
-6
Nutrition Score
25.056086996327%

Flavonoids

Cyanidin
0.54mg
Delphinidin
0.36mg
Catechin
0.36mg
Epigallocatechin
0.28mg
Epicatechin
0.04mg
Epigallocatechin 3-gallate
0.12mg
Eriodictyol
3.84mg
Hesperetin
5.02mg
Naringenin
0.1mg
Luteolin
0.34mg
Kaempferol
0.01mg
Myricetin
0.09mg
Quercetin
0.21mg

Nutrients percent of daily need

Calories:326.71kcal
16.34%
Fat:10.43g
16.05%
Saturated Fat:1.69g
10.57%
Carbohydrates:18.04g
6.01%
Net Carbohydrates:16.25g
5.91%
Sugar:2.95g
3.28%
Cholesterol:64.14mg
21.38%
Sodium:556.59mg
24.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.97g
77.93%
Vitamin D:17.35µg
115.67%
Selenium:71.2µg
101.71%
Vitamin B12:5.22µg
86.94%
Phosphorus:409.6mg
40.96%
Vitamin B6:0.74mg
36.93%
Potassium:837.1mg
23.92%
Manganese:0.43mg
21.72%
Vitamin B1:0.3mg
20.3%
Magnesium:72.65mg
18.16%
Vitamin C:12.99mg
15.75%
Vitamin B5:1.54mg
15.38%
Vitamin E:2.04mg
13.6%
Calcium:123.88mg
12.39%
Folate:37.96µg
9.49%
Vitamin B3:1.81mg
9.04%
Vitamin B2:0.14mg
8.5%
Iron:1.5mg
8.32%
Copper:0.16mg
8.16%
Zinc:1.22mg
8.13%
Vitamin K:7.75µg
7.38%
Fiber:1.79g
7.17%
Vitamin A:202.66IU
4.05%
Source:My Recipes