It's hard to believe that so much flavor could come from so few ingredients. Not to mention the fact that the fish bakes in about 15 minutes. If you're looking for a delicious fish recipe for a satisfying everyday meal, this is an excellent choice.
For this recipe, mild, tasty tilapia is flavored with a Dijon mustard topping. The chopped pecans give the dish a nice crunch. To cut fat and calories, even more, use herbs in place of the pecans or use a reduced-fat mayonnaise.
Ingredients
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1 tablespoon butter
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1/2 cup mayonnaise
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1/4 cup Dijon mustard
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1 pound tilapia fillets
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1/4 cup finely chopped pecans
Steps to Make It
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Gather the ingredients.
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Preheat oven to 350 F. Lightly butter a large, shallow baking pan, such as a jelly roll pan.
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In a small bowl, combine mayonnaise and mustard.
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Using paper towels, pat fish lightly to dry.
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Arrange fish fillets in prepared pan.
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Spread mayonnaise mixture over each fillet.
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Sprinkle with chopped pecans; press down gently.
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Bake for 12 to 15 minutes, until fish flakes easily with a fork.
Tip
- This is also a good choice if you're trying to lower your carb intake. And feel free to use haddock or pollock fillets in the recipe. Thicker fish fillets will take a bit longer in the oven. Serve with low carb cauliflower rice or mashed cauliflower. If you aren't lowering carbs, serve the fish with mashed or roasted potatoes.
Recipe Variation
- Use another type of mild white fish in this recipe, such as pollock, haddock, cod, or catfish.
Nutrition Facts (per serving) | |
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276 | Calories |
21g | Fat |
1g | Carbs |
21g | Protein |
Nutrition Facts | |
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Servings: 4 to 6 | |
Amount per serving | |
Calories | 276 |
% Daily Value* | |
Total Fat 21g | 27% |
Saturated Fat 4g | 22% |
Cholesterol 56mg | 19% |
Sodium 444mg | 19% |
Total Carbohydrate 1g | 0% |
Dietary Fiber 1g | 3% |
Total Sugars 0g | |
Protein 21g | |
Vitamin C 0mg | 0% |
Calcium 22mg | 2% |
Iron 1mg | 5% |
Potassium 326mg | 7% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
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