Healthy Spiced Pecan Encrusted Tilapia South Beach Dietdiabeti Recipes

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



Healthy Spiced Pecan-Encrusted Tilapia (South Beach Diet/Diabeti image

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

4 tilapia fillets
1 -2 egg white
1/2 pecans, crushed
1/4 teaspoon cayenne (alter to taste, I used 1/2 tsp)
salt
pepper

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)



Pecan Crusted Trout (South Beach Diet Phase1) image

From new book. Haven't tried. Pecans add even more protein, good monounsaturated fats, and tremendous taste to this easy baked trout dish. Serve tjhe fish with grilled asparagus tossed with a little garlic and extra virgin olive oil and roasted until golden and tender.

Provided by Lizzie Rodriquez

Categories     Trout

Time 30m

Yield 4 serving(s)

Number Of Ingredients 8

1/2 cup pecans
1 teaspoon dried rosemary
1 garlic clove
1/8 teaspoon cayenne pepper
48 ounces whole trout, about 12 ounces each, cleaned and boned
1/4 teaspoon salt
1 large egg white, lightly beaten
2 tablespoons extra virgin olive oil

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.

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