If you're looking for a delicious and healthy meal option, 1 fillet (154 g) Pecan Crusted Tilapia is a great choice. With only 390 calories per serving, it's an excellent way to get the protein and other nutrients your body needs without overloading on calories.

This dish also has a relatively low fat content, making it a wise choice for those watching their fat intake. With approximately 17 grams of fat per serving, most of it coming from healthy pecans, this dish offers a good balance of macronutrients.

In this article, we'll explore the nutritional content, flavor profile, cooking tips, recipe ideas, health benefits, sustainability practices, and fish alternatives for this dish. Read on to find out more about this tasty and versatile meal option!

Calories per Serving

Each serving of Pecan Crusted Tilapia contains approximately 390 calories. This makes it a great choice for those who are counting calories or trying to lose weight. The low calorie count also means that you can enjoy this dish as part of a balanced meal without having to worry about overloading on calories. Whether you're looking for a quick lunchtime meal or a main course for dinner, Pecan Crusted Tilapia is a healthy and satisfying option.

Fat Content

The fat content of Pecan Crusted Tilapia is relatively low. With approximately 17 grams of fat per serving, most of it coming from the pecans used to crust the fish, this dish is a great option for those who are watching their fat intake. The healthy fats in pecans can provide numerous health benefits, including improved brain function, lower cholesterol levels, and reduced inflammation. So not only does Pecan Crusted Tilapia taste great, but it can also help promote overall health and well-being.

Protein Content

Protein is an essential nutrient for building and repairing tissues in the body, and Pecan Crusted Tilapia is a great source of this important macronutrient. Each serving of this dish contains approximately 27 grams of protein, which can help keep you feeling full and satisfied for longer periods of time. Additionally, the protein in Pecan Crusted Tilapia can help support muscle growth and repair after exercise, making it a great meal option for athletes or anyone with an active lifestyle.

Vitamin and Mineral Content

Pecan Crusted Tilapia is also a good source of many essential vitamins and minerals. For example, it contains significant amounts of vitamin B12, which is important for brain health, and vitamin D, which is essential for bone health and immune function. This dish also provides important minerals such as selenium, phosphorus, and magnesium, which are necessary for a healthy body. Overall, Pecan Crusted Tilapia is a nutrient-dense meal option that can help support overall health and well-being.

Flavor Profile

Pecan Crusted Tilapia has a unique flavor profile that combines the savory taste of tilapia with the sweet and nutty flavor of pecans. The crispy crust provides a satisfying texture that pairs well with the tender and flaky fish. To enhance the flavor of this dish even further, you can try serving it with a side of roasted vegetables or a fresh salad. Alternatively, you can experiment with different spices and herbs to create a custom flavor profile that suits your taste buds.

Recipe Ideas

Pecan Crusted Tilapia is a versatile dish that can be prepared in a variety of ways. Here are some recipe ideas to help inspire your next meal:

• Pecan Crusted Tilapia Tacos: Stuff grilled tilapia and fresh slaw into a corn tortilla for a healthy and satisfying meal.
• Pecan Crusted Tilapia Salad: Top a bed of greens with sliced tilapia, cherry tomatoes, and a balsamic vinaigrette for a light and refreshing salad.
• Pecan Crusted Tilapia with Roasted Vegetables: Pair tilapia with your favorite roasted vegetables and enjoy a well-balanced and flavorful meal.

With so many options to choose from, Pecan Crusted Tilapia is an ideal choice for breakfast, lunch, or dinner.

Health Benefits

In addition to the nutritional benefits outlined above, Pecan Crusted Tilapia can provide other health benefits as well. For example:

• The omega-3 fatty acids in tilapia can help reduce inflammation in the body, which can help improve heart health.
• The high protein content of this dish can help support muscle growth and repair after exercise, which can help enhance athletic performance.
• The low calorie and fat content of Pecan Crusted Tilapia makes it a great option for those looking to lose weight or maintain a healthy weight.

Cooking Tips

To ensure that your Pecan Crusted Tilapia turns out perfectly every time, here are a few cooking tips to keep in mind:

• Make sure to dry the fish thoroughly before adding the pecan crust to ensure that it adheres properly.
• Use a non-stick pan or baking sheet to prevent sticking and ensure that the crust stays intact.
• Don't overcook the fish, as this can make it dry and less flavorful. Aim for a golden brown crust and a tender and flaky center.

With these tips in mind, you can enjoy perfectly cooked Pecan Crusted Tilapia every time.

Sustainability Practices

When selecting tilapia or any other type of seafood, it's important to choose sustainable options that support the health of our oceans and marine life. Here are a few sustainability practices to keep in mind:

• Choose tilapia that has been farm-raised in a way that minimizes environmental impact and promotes responsible aquaculture practices.
• Avoid purchasing tilapia that has been caught using unsustainable fishing methods, such as bottom trawling or dredging.
• Look for certifications such as the Marine Stewardship Council (MSC) label, which indicates that the seafood has been sustainably caught or farmed according to strict environmental standards.

By following these practices, you can enjoy delicious seafood while also protecting our oceans and marine life for future generations.

Fish Alternatives

If you're not a fan of tilapia, or if you're looking for other healthy and flavorful fish options, here are a few alternatives to consider:

• Salmon: Rich in omega-3 fatty acids, protein, and vitamins and minerals, salmon is a versatile and healthy fish option that can be prepared in a variety of ways.
• Mahi Mahi: This mild and tender fish is rich in protein and low in calories, making it a great option for those looking to lose weight or maintain a healthy diet.
• Tuna: Packed with protein and omega-3 fatty acids, tuna is a popular fish choice that can be grilled, baked, or served raw in sushi or sashimi dishes.

By exploring different fish options, you can find the perfect meal to suit your taste buds and dietary needs.