HEALTHY SPICED PECAN-ENCRUSTED TILAPIA (SOUTH BEACH DIET/DIABETI
A tilapia with a spiced pecan crusting without the added unhealthiness of flour and cornmeal. I'm sure there are more cohesive and perhaps more technically encrusted versions...but this is quick, easy and very very healthy!
Provided by GoldsmithLissa
Categories Tilapia
Time 25m
Yield 4 serving(s)
Number Of Ingredients 6
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 TILAPIA
I love pecan-crusted fish. This is a light recipe, but you can serve it with a kicked-up tartar sauce as well.
Provided by MommyMakes
Categories Tilapia
Time 11m
Yield 4 serving(s)
Number Of Ingredients 11
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!
Nutrition Facts : Calories 330.4, Fat 12.4, SaturatedFat 2.2, Cholesterol 86.3, Sodium 525.9, Carbohydrate 16.9, Fiber 1.5, Sugar 2.6, Protein 38.3
SOUTH BEACH DIET SPICY NUT MIX
An outrageous blend of nuts, soybeans, and spices makes a supercharged snack that provides an energy boost. Don't be put off by the number of ingredients - the mix takes just 5 minutes to put together. We recommend packing small amounts of the cooled mixture into resealable bags for quick grab-and-go snacks. Roasted edamame is available at supermarkets and specialty stores. If you can't find it, just add more of any other nut to make 5 cups.
Provided by xpnsve
Categories For Large Groups
Time 1h15m
Yield 20 serving(s)
Number Of Ingredients 13
Steps:
- Preheat oven to 225°F In a small bowl, add first 6 ingredients and blend. In a large bowl, whisk egg whites until foamy. Whisk in spice mixture. Add nuts and sugar substitute; toss to coat.
- Evenly divide nut mixture between two nonstick baking sheets, preferably with sides. (If sheets are not nonstick, line them with parchment paper.) Spread nuts to evenly cover sheets. Bake 1 hour 5 minutes, until nuts are dry and toasted. Stir every 20 minutes. Cool on baking sheet.
Nutrition Facts : Calories 178.9, Fat 14.2, SaturatedFat 1.4, Sodium 265.5, Carbohydrate 7.6, Fiber 3.2, Sugar 0.8, Protein 8.4
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