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Friday, November 26, 2010

My Favorite Fish Recipe

I am always saying that I need to include more fish in my diet. Every time I make it, I vow to make it more often, but never do. Now that I have found this delicious recipe, I will surely be making it more often. First of all, fish is one of the few food sources of omega-3 fatty acids (nuts are another good source) which we need in our diet since our body cannot produce them. These fatty acids are really beneficial for your heart, skin, fatigue, and even mood swings and depression. A lot of people don't eat fish because they can't get past that "fishy" taste. This recipe calls for tilapia, which is a very, mild white fish. It very rarely has a "fishy" taste, unless it's not fresh. Some other mild fish types that could be used in this recipe are cod, halibut, ahi-mahi, orange roughy, or flounder. Fish is also a great option for weeknight meals, since it cooks up in a flash. This recipe and photo were taken from The Steamy Kitchen website (www.steamykitchen.com).

Pecan Crusted Tilapia with Honey Glaze


4 whole Tilapia fillets, cut in half lengthwise
3 T organic honey
1 cup Panko breadcrumbs
1/2 cup crushed pecans
salt & pepper
3 eggs, beaten
Honey Glaze: 3 T organic honey mixed with 2 T hot water
3 T olive oil, for frying

1) Wash Tilapia and pat dry. Crack eggs onto a plate or breading tray. Combine breadcrumbs, salt, pepper, and crushed pecans in a separate breading tray or plate.
2) Using tongs or a fork, coat fish in egg and then press into breading mixture until coated.
3) Heat a large fry pan over medium heat. Add olive oil. When the oil is hot, turn the heat down to low. Add the fillets to the pan, make sure the fillets don’t touch each other. You may have to do this in separate batches. Fry on low for 2 minutes until the underside is golden brown. Turn. Fry another 2 minutes or until the fish is cooked through. While fish is cooking, whisk together honey and hot water to make the glaze. Pour the honey glaze over the fish. Note: if you don’t fry on low heat, the panko/pecan coating will burn before the fish is cooked through.

Alissa's notes: I used my Pampered Chef food chopper to chop the pecans very fine. If the pecan pieces are too large, they will fall off the fish while cooking. Also, breading trays make coating food so much easier. You can find them at Williams-Sonoma, and Pampered Chef makes them as well. This fish is great served with a salad (I did a caesar salad)!

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