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Pecan-Crusted Tilapia with Winter Squash Puree Three Stars

Pecan-Crusted Tilapia with Winter Squash Puree

Get Ready

Servings: Serves 4Learn How to Scale This Recipe

Prep Time: 10 minutes

Cook Time: 20 minutes

Ingredients: Add ingredients to List

4 cups cubed butternut squash
1/2 cup finely chopped pecans
1/2 cup plain panko bread crumbs
1/2 tsp. paprika
1/4 tsp. freshly ground black pepper
2 egg whites
1 Tbsp. water
4 (6 oz.) tilapia fillets
1 Tbsp. canola oil
1 Tbsp. cashew butter
2 cloves garlic, minced
1 tsp. finely chopped fresh rosemary or 1/4 tsp. dried
1/8 tsp. ground nutmeg

directions:

1. Steam squash until tender, about 10 minutes.
2. While squash cooks, combine pecans, panko, paprika, and pepper in a shallow dish. In a separate shallow dish, lightly mix egg whites with water.
3. Pat tilapia fillets with a paper towel to remove moisture. If there are thin ends, fold slightly so fish is of an even thickness. Dip fish pieces in egg wash one at a time and then press both sides into pecan mixture.
4. Heat oil in a large nonstick skillet over medium heat. Cook fish until opaque throughout, about 4 to 5 minutes per side. Cook in batches if necessary.
5. Place cooked squash in a food processor along with cashew butter, garlic, rosemary, and nutmeg, or use an immersion blender. Blend until smooth.
6. To serve, divide squash puree among 4 plates and top with fish.
Source: Hannaford fresh Magazine, January - February 2013

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Quantity Ingredients  
4 cups cubed butternut squash  
1/2 cup finely chopped pecans  
1/2 cup plain panko bread crumbs  
1/2 tsp. paprika  
1/4 tsp. freshly ground black pepper  
2 egg whites  
1 Tbsp. water  
4 (6 oz.) tilapia fillets  
1 Tbsp. canola oil  
1 Tbsp. cashew butter  
2 cloves garlic, minced  
1 tsp. finely chopped fresh rosemary or 1/4 tsp. d  
1/8 tsp. ground nutmeg  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories n/a
Calories from Fat n/a
Total Fat n/a
Saturated Fat n/a
Cholesterol n/a
Sodium n/a
Total Carbohydrates n/a
Dietary Fiber n/a
Protein n/a
Vitamins
Vitamin A n/a
Vitamin C n/a
Minerals
Calcium n/a
Iron n/a
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