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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

Pecan Crusted Tilapia 23 Apr 2007 21:08 #4451

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From Nutrition Action Health Letter, Let us know if you try any of the following recipes and how you liked them. Updated for GF

Pecan crusted Tilapia (20 mins to prepare)
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 (or GF bread crumbs)
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

Honey-Mustard Chicken and Carrots (30 min to prepare)
2 tsp canola oil or olive oil
4 boneless, skinless chicken breast halves
1/2 cup apple juice
2 cups frozen or fresh baby-cut carrots
2 Tbs. honey mustard or Mix 1 tsp honey with reg. gf yellow mustard

3 Tbs. coarsely chopped roasted peanuts or sliced almonds

Heat the oil in a 10" nonstick skillet over medium-high heat. Cook the chicken in the hot oil 5 to 8 minutes or until the chicken is browned on both sides. Add the apple juice and reduce the heat to medium. Cover and cook 5 minutes. Add the carrots, cover and cook 5 to 10 minutes, until the carrots are crisp-tender and the enter of the thickest part of each chicken breast teaches 170 degrees F. Remove the chicken and carrots from the skillet with a slotted spoon and cover to keep warm. stir the mustard into the liquid in the skillet. Spoon the mustard sauce over the chicken and carrots and sprinkle with the peanuts or sliced almonds.

Makes 4 servings
Per Serving
Calories: 250 Sodium:200mg
Total Fat: 9g Cholesterol: 75mg
Sat. Fat: <1g Carbs: 12g
Fiber: 2g Protein: 29g

Caramelized Onion and Sweet Potato Skillet (25 min to prepare) (GF)
1 tsp. canola or olive oil
3 medium sweet potatoes, peeled and sliced (about 1 pound)
1/4 large sweet onion, sliced
1 Tbs. packed brown sugar and 1 Tbs. Splenda
1/2 tsp. dry jerk seasoning
1 Tbs. chopped fresh or 1 tsp. dried parsley

Heat the oil in a 10-inch nonstick skillet over medium heat. Cook the sweet potatoes and onions in the oil for about 5 minutes, stirring occasionally, until lightly browned. Reduce the heat to low, cover, and cook 10-12 minutes, stirring occasionally, until the potatoes are tender. Stir in the brown sugar and splenda and jerk seasoning.
Cook uncovered for 3 minutes, stirring occasionally, until the potatoes and onions are glazed. Sprinkle with the parsley.

Makes 4 servings
Per Serving
Calories: 130 Sodium: 50mg
Total Fat: 1 g Cholesterol: 0
Sat Fat: 0g Carbs:: 28b
Fiber: 4g Protein: 2g

Spicy Pear and Brown Rice Salad (20 min to prepare, 1-2 hour to chill)
2 cups boiling water
2/3 cup uncooked brown rice
2 medium pears, peeled, cored and coarsely chopped (about 2 cups)
1/2 cup raisins or fresh green or red grapes
1/4 cup orange juice
1 stalk celery, chopped (optional)
1 Tbs. packed brown sugar & 1 Tbs. Splenda
1 tsp. ground cinnamon

Pour the boiling water over the brown rice in a medium bowl and let stand for 1 hour. Drain any remaining water from the bulgur and coll for 15 minutes. Mix the bulgur, pears, and raisins or grapes, celery in a large bowl.
Shake the orange juice, brown sugar/Splenda, and cinnamon in a tightly covered container. Pour over the bulgur mixture, tossing to mix. cover and refrigerate 1-2 hours to blend the flavors.

Makes 6 servings.
Per Serving
Calories: 150 Sodium: 20mg
Total fat: 1 g Cholesterol: 0
Sat fat.: 0g Carbs: 35g
Fiber: 5g Protein: 3g

Pecan Crusted Tilapia 18 Mar 2008 11:19 #4549

  • solstice
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I use tilapia but you could definitely use catfish too.

Bag of pecans (out of their shells obviously!)

4-5 fish fillets

honey mustard

milk or rice or soy milk

Process pecans in food processer until ground up---not too long or it will turn into a nut butter!  In a small bowl add about 6-8 Tblsp. honey mustard and thin it out with a little bit of milk of your choice.  Dip fish in mustard/milk mix, then dredge in ground pecans.  Bake at 400 degrees for about 20-25 min (until fish flakes easily with a fork).

This makes your kitchen smell DELICIOUS!!

I'm going to post another recipe for butternut squash that is a wonderful accompaniment to this!

Pecan Crusted Tilapia 18 Mar 2008 21:31 #4550

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Oooh, this recipe sounds really good. Thanks for posting it. :D
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