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HEART Insight:
doi: 10.1097/01.HEARTI.0000429712.92569.f2
Departments: The Hungry Heart: Mother's Day Meals

Zesty Pecan-Crusted Tilapia

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This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at, while supplies last.

Serves 4; 3 ounces fish per serving

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4 tilapia fillets (about 4 ounces each), rinsed and patted dry

¼ cup ground pecans (about 1 ounce)

1 tablespoon snipped fresh parsley

1 teaspoon grated lemon zest

¼ teaspoon salt

⅛ teaspoon cayenne

1 medium lemon, cut into 4 wedges

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Preheat the oven to 450°F. Line a baking sheet with aluminum foil. Arrange the fish on the baking sheet.

In a small bowl, stir together the remaining ingredients except the lemon. Using your fingertips, gently press the pecan mixture so it adheres to the top of the fish.

Bake for 8 to 10 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.

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Nutrients per Serving

Calories 159

Total Fat 7.0 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.0 g

Monounsaturated Fat 3.5 g

Cholesterol 57 mg

Sodium 205 mg

Carbohydrates 2 g

Fiber 1 g

Sugars 1 g

Protein 24 g

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Dietary Exchanges

3 lean meat

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Cook's Tip

You can replace the tilapia with other thin mild white fish, such as sole, walleye, or cod.

© 2013 by the American Heart Association