|10 min||20 min||4|
|1/3 cup||Pecans (crushed)|
|1/3 cup||Bread crumbs, whole wheat|
|1/2 tsp packed||Brown sugar|
|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|
Dip fish fillets in coconut milk, melted butter or olive oil before coating with the breading to help it stick.
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.
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.