By Dawn Lyons
Zesty Pecan Crusted Tilapia
The making of soul food has been a long held tradition in the African American community. But it is no secret, while soul food carries the reputation of being delicious and comforting it also bears the stigma of not being very healthy. But, what if I told you there is a way to enjoy the delectable tastes of soul food while keeping a healthy diet?
Healthy Soul Food Recipes is a new cookbook, from the American Heart Association/American Stroke Association, aimed to get fans of soul food stirred up for heart-healthy recipes of traditional soul food dishes that are usually considered unhealthy.
Healthy Soul Food has cooked up healthy alternative recipes such as Three-Cheese Mac Bake, Seaside Shrimp and Sausage Gumbo and Sweet Potato Bread Pudding.
More than 100,000 African Americans will suffer a stroke in the upcoming year. But we can reduce the number of fatalities in our community by committing to a healthier diet. Healthy Soul Food not only offers delicious recipes it also includes healthy cooking tips, nutritional analysis for every recipe, personal stroke risk checklist and tracking logs to record weight, cholesterol and blood pressure.
Zesty Pecan Crusted Tilapia
Serves 4; 3 ounces fish per serving
4 tilapia fillets (about 4 ounces each), rinsed
and patted dry
1/4 cup ground pecans (about 1 ounce)
1 tablespoon snipped fresh parsley
1 teaspoon grated lemon zest
1/4 teaspoon salt
1/8 teaspoon cayenne
1 medium lemon, cut into 4 wedges
Preheat the oven to 450°F. Line a baking sheet with aluminum foil. Arrange the fish on the baking sheet.
In a small bowl, stir together the remaining ingredients except the lemon. Using your fingertips, gently press the pecan mixture so it adheres to the top side of the fish. Bake for 8 to 10 minutes, or until the fish flakes easily when tested with a fork. Serve with the lemon wedges to squeeze over the fish.
Cook’s Tip: You can replace the tilapia with other thin mild white fish, such as sole, walleye, or cod.
This recipe is reprinted with permission from
Healthy Soul Food Recipes, Copyright © 2012 by the
American Heart Association. Published by Publications
International, Ltd.
Nutrients Per Serving
Calories 159
Total Fat 7.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 3.5 g
Cholesterol 57 mg
Sodium 205 mg
Carbohydrates 2 g
Fiber 1 g
Sugars 1 g
Protein 24 g
Dietary Exchanges
3 lean meat
