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Healthy baked tilapia recipes are fantastic for easy weeknight dinners or entertaining. This one is topped with a rosemary pecan crust. 222 calories and 4 Weight Watchers Freestyle SP
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5 from 5 votes

Baked Tilapia Recipe with Pecan Rosemary Topping

Healthy baked tilapia recipes are fantastic for easy weeknight dinners or entertaining. This one is topped with a rosemary pecan crust.
Prep Time15 mins
Cook Time18 mins
Total Time33 mins
Course: Entrees
Cuisine: American
Keyword: Healthy Dinner Recipes, Seafood Recipes
Servings: 4 Servings
Calories: 222.4kcal

Ingredients

Instructions

  • Preheat oven to 350 degrees F.
  • In a small baking dish, stir together pecans, breadcrumbs, rosemary, coconut palm sugar, salt and cayenne pepper. Add the olive oil and toss to coat the pecan mixture.
  • 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.
  • 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.
  • Bake until the tilapia is just cooked through, about 10 minutes. Serve.

Notes

Weight Watchers Points: 4 (Freestyle SmartPoints), 5 (Old SmartPoints), 6 (Points+)

Nutrition

Serving: 1Tilapia Fillet | Calories: 222.4kcal | Carbohydrates: 6.7g | Protein: 26.8g | Fat: 10.8g | Saturated Fat: 1.4g | Cholesterol: 55mg | Sodium: 153.3mg | Fiber: 1.6g | Sugar: 0.4g