October 22, 2020

Pecan Crusted Tilapia with Tomato Bruschetta

Pecan Crusted Tilapia with Tomato Bruschetta

A fast meal doesn’t have to mean a bland one. Topped with a light bruschetta topping, these pecan-crusted tilapia filets are bursting with flavor and make for a simple and nutritious weeknight dinner.



  • 1 cup raw pecan pieces
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry basil
  • 1 egg
  • 1 teaspoon Dijon mustard
  • Salt, to taste
  • 2 tablespoons pecan, avocado or olive oli
  • 1 pound tilapia filets
  • For the tomato bruschetta:
  • 1 1/2 cup diced cherry tomatoes
  • 1 garlic clove, minced
  • 1/4 cup fresh basil, chiffoned
  • 1 tablespoon pecan or olive oil
  • Salt, to taste


  1. In a medium bowl, mix together pecans, garlic powder and dry basil.
  2. In a small bowl, whisk together egg and Dijon mustard.
  3. Heat a large skillet to medium high heat. Add oil to pan.
  4. To make the tilapia: Pat tilapia filets dry. Dredge each tilapia filet front and back in egg mixture, then in the pecan mixture. Place coated tilapia filets in skillet, be careful not to overcrowd the pan.
  5. Sauté tilapia for 4 to 5 minutes per side until cooked through, depending on thickness.
  6. Remove tilapia from the pan and salt immediately.
  7. Repeat with any remaining filets.
  8. Meanwhile, make the bruschetta: In a medium bowl, add diced tomatoes, garlic, fresh basil, oil and salt. Gently toss to coat.
  9. Place cooked tilapia on a plate and top with tomato bruschetta. Serve immediately.

Calories 420
Fat 33g
Sat Fat 4g
Sodium 110mg
Carbs 7g
Fiber 3g
Protein 28g

Research conducted over the past decade has confirmed that pecans can be a healthy addition to your diet.