Mar 13
2013

Baked Tilapia Recipe with Pecan Rosemary Topping

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Baked Tilapia Recipe with Pecan Rosemary Topping #fish #healthy #recipe

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It’s a testament to how my brain works that 95% of my memories of living in New York City revolve around food. One of our favorite haunts was Union Square. From the Smiling Pumpkin Ale at Heartland Brewery to the abundance of fresh, local vegetables at the Greenmarket, it had a “food lovers” vibe about it. Just a couple of skips away from the square is the Union Square Cafe, a New York City institution.

My husband and I enjoyed a couple of wonderful meals at the Union Square Cafe, but the real reason I’m telling you all of this is to get to one of the most modest dishes…well, snacks…served at the restaurant. The bar nuts.

These little nuggets are more flavorful than any roasted nuts I’ve ever come across, and they have become a family favorite. Tossed with olive oil, fresh rosemary, brown sugar and cayenne, these nuts are the perfect partner for a martini or a beer.

Baked Tilapia Recipe with Pecan Rosemary Topping #fish #healthy #recipe

When I pulled some tilapia fillets out of the fridge the other day, I was poised to make my usual Baked Tilapia with Arugula Walnuts Pesto & Breadcrumb Crust (a dish that surprisingly makes my kids cheer when I tell them what’s for dinner). However, those bar nuts snuck into my mind and it struck me that those same flavors that make the nuts so addictive would work beautifully as a crust for the tilapia.

This was a hit with all three of my boys, big and little. And really, you can’t beat a flavorful seafood recipes that offers a mere 206.5 calories per serving, and a good dose of healthy fats.

It may not be the same as a trip back to New York City, but it certainly makes for a satisfying meal.

The recipe:

Preheat oven to 350 degrees F.

In a small baking dish, stir together pecans, breadcrumbs, brown sugar, salt and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.

Baked Tilapia Recipe with Pecan Rosemary Topping #fish #healthy #recipe

Bake until the pecan mixture is light golden brown, 7 to 8 minutes.

Increase the heat to 400 degrees F. Coat a large glass baking dish with cooking spray.

Baked Tilapia Recipe with Pecan Rosemary Topping #fish #healthy #recipe

In a shallow dish, whisk the egg white. Working with one tilapia at a time, dip the fish in the egg white and then the pecan mixture, lightly coating each side. Place the fillets in the prepared baking dish.

Press the remaining pecan mixture into the top of the tilapia fillets.

Baked Tilapia Recipe with Pecan Rosemary Topping #fish #healthy #recipe

Bake until the tilapia is just cooked through, about 10 minutes. Serve.

Other tilapia recipes:

Top Tilapia Recipes
Cookin’ Canuck’s Fisherman’s Soup with Tilapia, Shrimp, Tomatoes & Capers
Cookin’ Canuck’s Baked Tilapia with Arugula Walnut Pesto & Breadcrumb Crust
Gimme Some Oven’s Tilapia with Tomato-Herb Pan Sauce
Host the Toast’s Margarita Fish Tacos with Chipotle Lime Sauce
Pinch of Yum’s Healthy Sweet & Sour Fish

Baked Tilapia Recipe with Pecan Rosemary Topping

Prep Time: 15 minutes

Cook Time: 18 minutes

Total Time: 35 minutes

Yield: Serves 4

Serving Size: 1 baked tilapia fillet

Calories per serving: 206.5 cal

Fat per serving: Total 10.1g / Saturated Fat 1.3g

Baked Tilapia Recipe with Pecan Rosemary Topping

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 1/3 cup chopped raw pecans
  • 1/3 cup panko breadcrumbs
  • 2 tsp chopped fresh rosemary
  • 1/2 tsp (packed) brown sugar
  • 1/8 tsp salt
  • 1 pinch cayenne pepper
  • 1 1/2 tsp olive oil
  • 1 egg white
  • 4 (4 oz. each) tilapia fillets

Instructions

  1. Preheat oven to 350 degrees F.
  2. In a small baking dish, stir together pecans, breadcrumbs, brown sugar, salt and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.
  3. Bake until the pecan mixture is light golden brown, 7 to 8 minutes.
  4. Increase the heat to 400 degrees F. Coat a large glass baking dish with cooking spray.
  5. In a shallow dish, whisk the egg white. Working with one tilapia at a time, dip the fish in the egg white and then the pecan mixture, lightly coating each side. Place the fillets in the prepared baking dish.
  6. Press the remaining pecan mixture into the top of the tilapia fillets.
  7. Bake until the tilapia is just cooked through, about 10 minutes. Serve.

Notes

Calories 206.5 / Total Fat 10.1g / Saturated Fat 1.3g / Cholesterol 55mg / Sodium 155.4mg / Total Carbohydrates 5.3g / Fiber 1.1g / Sugars 1.2g / Protein 24.8g / WW (Old Points) 5 / WW (Points+) 5

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{ 36 comments… read them below or add one }

1 Liz @ The Lemon Bowl March 13, 2013 at 7:05 am

This sounds insanely delicious!! Had no idea you lived in NYC!!!!

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2 Dara (Cookin' Canuck) March 13, 2013 at 9:20 am

Thanks, Liz. Yes, we lived in NYC for about 3 years…many years ago. I loved every minute of it!

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3 Cassie | Bake Your Day March 13, 2013 at 7:17 am

I love the crust on this. Tilapia is a go-to for us so I love finding new exciting ways to prepare it!

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4 Dara (Cookin' Canuck) March 13, 2013 at 9:20 am

Thanks, Cassie. We eat a lot of tilapia, too, and I’m happy to have a new recipe in my arsenal.

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5 Ali | Gimme Some Oven March 13, 2013 at 7:30 am

This topping sounds amazing!! :)

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6 Dara (Cookin' Canuck) March 13, 2013 at 9:21 am

Thanks, Ali. It reminds me of those bar nuts, which I just can’t resist.

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7 SMITH BITES March 13, 2013 at 7:33 am

absolutely perfect Dara – fish, crunchy topping, yet light!

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8 Dara (Cookin' Canuck) March 13, 2013 at 9:21 am

Thanks, Deb. It was a hit with the whole family.

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9 Kelly Senyei | Just a Taste March 13, 2013 at 7:33 am

I’m always on the hunt for new fish recipes, and this baked tilapia looks so fresh and flavorful! Can’t wait to try it!

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10 Dara (Cookin' Canuck) March 13, 2013 at 9:21 am

Thanks, Kelly. I hope you have a chance to try it.

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11 Stephanie @ Girl Versus Dough March 13, 2013 at 7:55 am

I LOVE this idea! We’re trying to get into more fish recipes around here so this is definitely going on the list!

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12 Dara (Cookin' Canuck) March 13, 2013 at 9:22 am

Thanks, Stephanie. We’re trying to eat fish more regularly, too. It’s such a great lean protein option.

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13 Lail | With A Spin March 13, 2013 at 8:54 am

Baking is one of my favorite way to prepare fish and the topping sounds great.

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14 Dara (Cookin' Canuck) March 13, 2013 at 9:24 am

Thank you! We always choose to bake or broil, too.

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15 Diego April 15, 2013 at 6:40 pm

Hey there! This is kind of off topic but I need some guidance from an esbtelishad blog. Is it very difficult to set up your own blog? I’m not very techincal but I can figure things out pretty quick. I’m thinking about creating my own but I’m not sure where to begin. Do you have any tips or suggestions? With thanks

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16 hvpqcawki April 22, 2013 at 5:09 am
17 Georgia @ The Comfort of Cooking March 13, 2013 at 9:42 am

Love your tasty twist on tilapia… It looks so delicious and fresh, not to mention using a very inexpensive fish! Thanks for sharing.

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18 Laura (Tutti Dolci) March 13, 2013 at 9:56 am

These are all my favorite flavors, Dara! I love pecans and rosemary.

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19 Brenda @ a farmgirl's dabbles March 13, 2013 at 10:49 am

I can’t tell you how many times I’ve seen those Union Square nuts referenced! They sound alot like a favorite recipe I always make during the holidays, passed down from a work friend. I LOVE that you transferred the flavors to this gorgeous dish using fish!

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20 kelley March 13, 2013 at 11:45 am

I’ve had those nuts and they deserve all the hype they get. I love this healthy dinner adaptation. I don’t eat a lot of fish (though I should) and I can’t help but think this would be great on some chicken cutlets!

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21 kirsten@FarmFreshFeasts March 13, 2013 at 11:55 am

Brilliant idea to combine to well-loved tastes into one meal, Dara!

My family loves tilapia, too, though I have to laugh–my spouse was reading some article that mentioned the fun thing about being a dad was “being able to eat fish sticks again”, so guess what was in the oven when I returned from a weekend-long sled hockey tournament in Grand Rapids? Fish sticks!
What a hoot.
Apparently we like fish in a lot of ways, to include the box of fish sticks as well as the nut-crusted tilapia.

Thanks!

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22 MikeVFMK March 13, 2013 at 2:28 pm

We love Tilapia in this house. Truth be told we should be making more than we do. And because I always have rosemary and pecans stocked it`s safe to say we will be soon. This recipe. Love it!

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23 bellini March 13, 2013 at 2:37 pm

Tasty, tasty fish Dara. I love the nuttiness.

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24 Aggie March 13, 2013 at 3:29 pm

I love good food memories! This fish looks amazing with the nutty topping. Can’t wait to try it

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25 Denise Browning@From Brazil To You March 13, 2013 at 6:21 pm

Dara: What a beautiful dish presentation! Tilapia is one of my favorite fish because its mild taste and silky texture. Crusted with pecans and rosemary, it’s even better! Great recipe!

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26 Tieghan March 13, 2013 at 10:39 pm

I hade no idea you live in NYC. How fun! This looks so good and healthy! I wish we would of had this for dinner!

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27 Sevimin Aşkanası March 14, 2013 at 9:28 am

very beautiful image
I’m sure that has already delicious
Me too have to eat my site
on Ottoman and Turkish cuisine
I’d be happy if you visit
seviminaskanasi.com

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28 Erika @ The Hopeless Housewife March 14, 2013 at 12:09 pm

This looks so wonderful!

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29 Jessica@AKitchenAddiction March 14, 2013 at 1:41 pm

Love this flavorful, healthy meal! I’ve been looking for different way to prepare tilapia, this is going on the menu soon!

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30 Amanda March 14, 2013 at 4:29 pm

Your dish looks so wonderful. The pecan rosemary topping sounds to die for! :)

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31 Carla @ Carlas Confections March 14, 2013 at 4:55 pm

I love this! I am looking for new talapia recipes! I cant wait to try this one :)

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32 Donna March 14, 2013 at 5:19 pm

I am going to try this on salmon – I get tired of the same ways of serving it as a heart healthy dish for The Hubs. Thanks for inspring me once again.

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33 Maria March 14, 2013 at 7:06 pm

Great dinner idea!

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34 Deborah March 14, 2013 at 9:14 pm

I was just thinking today that I don’t eat nearly enough fish lately. This sounds so good – a great way to serve tilapia!

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35 Crystal March 16, 2013 at 7:33 pm

This looks wonderful! I love encrusting tilapia with nuts. I’ve never thought of using fresh rosemary and brown sugar. I’ll have to try this recipe. Thanks!

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36 Really impressive Laid September 6, 2013 at 3:34 pm

Having read this I thought it was really informative.
I appreciate you taking the time and energy to put this information together.
I once again find myself personally spending way too much time both reading and commenting.
But so what, it was still worthwhile!

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