Ingredients
- 1 lb fresh tilapia fillets
- 1 cup cornflakes cereal
- 1/4 cup pecans, roughly chopped
- 1 tsp salt
- 1 tsp garlic powder
- 1 tsp paprika
- 1/2 tsp black pepper
- 1/2 cup fat free buttermilk
- 1/4 cup whole wheat flour
- 1 tbsp light butter
- Lemon wedges
Preparation
Step 1
In a food processor, combine cornflakes, pecans, salt, pepper, garlic powder and paprika, until they have formed a breadcrumb like consistency.
Season both sides of tilapia with additional salt and pepper.
Dredge fish fillets by dipping in flour first, then dip in buttermilk, and then finish with the cornflakes and pecan mixture.
Heat butter in a large, nonstick skillet and set on medium high heat. Cook tilapia fillets for about 4-5 minutes on each side, or until well browned and fish flakes with a fork.
Serve with a lemon wedge, and squeeze lemon juice over fillets just before eating.
Preparation time: 10 minute(s)
Cooking time: 10 minute(s)
Diet type: Pescatarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 4
Culinary tradition: USA (General)
Entire recipe makes 4 servings
Serving size is about ¼ of entire recipe
Each serving = 6 Points +
PER SERVING: 230 calories; 7g fat; 14g carbohydrates; 25g protein; 1g fiber