Heart Healthy Recipe

Graham-Coated Tilapia

Servings: 4

Prep Time: 5 – 10 mins
Cooking Time: 10 mins

(Per Serving)

Calories: 225
Protein: 25 grams
Carbohydrates: 10 grams
Fat: 10 grams

Ingredients

• 4 fresh tilapia fillets, about 3/4 inch thick (4 ounces each)
• 1/2 cup plain graham cracker crumbs
• 1 teaspoon lemon zest
• 1/4 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1/4 cup skim milk
• 1 tablespoon canola oil
• 2 tablespoons toasted pecans, chopped

Method 

1. Position the oven rack to slightly above the middle point. Heat oven to
500°F. Cut the fish crosswise into 2-inch-wide pieces. In a small mixing
bowl, add the graham cracker, lemon zest, salt, and pepper. Place the skim
milk in a separate mixing bowl.
2. Dunk the fish in the milk, then lightly coat with the cracker mix and
transfer to a 13 x 9 inch baking dish. Drizzle the oil and pecans over the fish
and place in oven. Bake for about 10 minutes, or until fish flakes easily with
a fork.