Ingredients for Pecan Parmesan Fish Fillets
- 1/2 cup chopped pecans
- Parmesan Cheese
- Fresh Parsley
- 3 tablespoons lemon juice
- Olive Oil
- Tilapia Fillet
- Instant Brown Rice
- Reduced Sodium Fat Free Chicken Broth
- Broccoli Floret
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How to Make Pecan Parmesan Fish Fillets
- Preheat oven to 375°F (190°C).
- In a medium bowl, combine 1/2 cup chopped pecans, 1/2 cup grated parmesan cheese, 1/4 cup chopped fresh parsley, 2 tablespoons lemon juice, and 2 tablespoons olive oil. Mix well.
- Place 4 (4-6 ounce) fish fillets in a single layer in a shallow baking dish.
- Spread the pecan mixture evenly over the top of the fish fillets.
- Drizzle the remaining 1 tablespoon of lemon juice over the fish.
- Bake for 10-12 minutes, or until the fish flakes easily with a fork.
- While the fish is baking, cook 1 cup of rice according to package directions, substituting 1 1/2 cups chicken or vegetable broth for water. Add 1 cup of chopped broccoli florets to the boiling broth along with the rice.
- Serve the baked fish fillets over the cooked rice and broccoli mixture. Garnish with extra parsley, if desired.
Nutrition Information (Approximate per serving)
Sodium
8 g
Sugar
3g
Fat
17g
Carbs
7g
