Baked Tilapia with Pecan Rosemary Topping

10 30 229
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 4
Baked Tilapia with Pecan Rosemary Topping
Health Highlights
Crispy baked fish that the whole family will enjoy!


1/3 cup Pecans (crushed)
1/3 cup Bread crumbs, whole wheat
1/2 tsp packed Brown sugar
1 pinch Salt
1 dash Cayenne pepper (to taste)
1 1/2 tsp Extra virgin olive oil
3 spray (about 1/3 second) Olive oil cooking spray
2 tsp Rosemary, fresh (chopped)
1 large egg Egg white
4 fillet Tilapia


  1. Preheat oven to 350F degrees.
  2. In a small baking dish, stir together pecans, breadcrumbs, brown sugar, salt, and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.
  3. Bake until the pecan mixture is light golden brown, 7 to 8 minutes.
  4. Increase the heat to 400F degrees. Coat a large glass baking dish with cooking spray.
  5. In a shallow dish, whisk the egg white. Working with one tilapia at a time, dip the fish in the egg white and then the pecan mixture, lightly coating each side. Place the fillets in the prepared baking dish. Press the remaining pecan mixture into the top of the tilapia fillets.
  6. Bake until the tilapia is just cooked through, about 10-12 minutes.


Quick Tips:

For egg-free

Dip fish fillets in coconut milk, melted butter or olive oil before coating with the breading to help it stick.

For gluten-free

Use gluten-free bread crumbs found at most grocery and health food stores.


Cooking time will vary depending on the size and thickness of the filets.

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.

Nutritional Highlights:


A good source of protein, B12, selenium and potassium. There is some concern of this species being over-farmed as well as containing an imbalanced ratio of omega 3 to 6. Avoid Tilapia from China and choose wild when possible.

Nutrition Facts

Per Portion

Calories 229
Calories from fat 98
Calories from saturated fat 14.3
Total Fat 10.9 g
Saturated Fat 1.6 g
Trans Fat 0 g
Polyunsaturated Fat 2.9 g
Monounsaturated Fat 5.8 g
Cholesterol 56 mg
Sodium 145 mg
Potassium 406 mg
Total Carbohydrate 8.1 g
Dietary Fiber 1.5 g
Sugars 1.3 g
Protein 25.4 g

Dietary servings

Per Portion

Grain 0.3
Meat 1.2
Meat Alternative 0.4

Energy sources


Meal Type(s)