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Fresh new ideas while on the Cycle Diet. Gluten Free recipes and substitution suggestions are indicated. Open to the public.
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TOPIC: Pecan Crusted Tilapia (GF revised)

Pecan Crusted Tilapia (GF revised) 23 May 2006 17:13 #4312

  • Debra
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[b:20b5d3d35a]Pecan crusted Tilapia

(20 mins to prepare) [/b:20b5d3d35a]
1 lb. tilapia, cod , or haddock fillets, about 3/4 inch thick
1/3 cup chopped toasted pecans
1/4 cup bread crumbs from toasted whole wheat[b:20b5d3d35a] (substitute rice bread toast crumbs) for GF[/b:20b5d3d35a]
1 tsp grated lemon peel (use a 1/2 tsp of lemon juice if short lemon peel)
1 tsp. salt
1/8 tsp. pepper
1/4 cup organic skim or soy milk
2 Tbs. canola oil

Move the oven rack to a position slightly about the middle of the oven. Preheat the oven to 500 degrees F. Cut the fish crosswise into 2-inch wide Pieces. Mix the crumbs, lemon peel, salt, and pepper in a shallow dish. Place the milk in another shallow dish. Dip the fish in the milk, then coat it with the bread crumbs mixture. Place in an ungreased 13"x9" pan. Drizzle the oil over the fish and sprinkle with the pecans. Bake uncovered about 10-15 minutes or until fish flakes easily with a fork.

Makes 4 servings
Per Serving
Calories 220 Sodium:280mg
Total Fat: 12g Cholesterol: 45mg
Saturated Fat: <1g Carbs: 10g
Fiber: 1g Protein 19g
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