Pecan-Crusted Tilapia

Ingredients:
1/2 cup dry breadcrumbs
2 Tbsp finely chopped pecans
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp black pepper
1/2 cup low-fat buttermilk
1/2 tsp hot sauce
3 Tbsp all-purpose flour
4 (6-ounce) tilapia or snapper fillets
1 Tbsp vegetable oil, divided
4 lemon wedges

Combine first 5 ingredients (through black pepper) in a shallow dish
Combine buttermilk and hot sauce in a medium bowl; place flour in a shallow dish
Dredge 1 fillet in flour
Dip in buttermilk mixture; dredge in breadcrumb mixture
Repeat procedure with remaining fillets, flour, buttermilk mixture, and breadcrumb mixture
Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat
Add 2 fillets; cook 3 minutes on each side or until fish flakes easily when tested with a fork
Repeat procedure with remaining oil and fillets
Serve with lemon wedges


Yield:
4 servings (serving size: 1 tilapia fillet)

Nutritional Information:
CALORIES 302 (27% from fat); FAT 9.1g (sat 1.1g,mono 3.9g,poly 2.6g); PROTEIN 38.4g; CHOLESTEROL 64mg; CALCIUM 98mg; SODIUM 530mg; FIBER 0.9g; IRON 1.3mg; CARBOHYDRATE 14.2g