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Pecan-Crusted Tilapia With Seasoned Cheese Grits

1/2 cup pecan pieces, finely chopped
1/2 cup bread crumbs
1/4 cup flour
1/2 cup reduced-fat milk
1 egg (or 1/4 cup egg substitute)
1 1/2 lb tilapia fillets
1 teaspoon seasoned salt
1/4 cup canola oil 

  • Chop pecans (like coarse bread crumbs); combine with bread crumbs in shallow bowl.
  • Place flour in second bowl.
  • Whisk milk and egg together in third bowl.
  1. Sprinkle both sides of fish with seasoned salt. Dip fish in flour (coating both sides) then dip into egg mixture (allowing excess to drip off). Finally, dip into pecan mixture (wash hands).
  2. Preheat large sauté pan on medium 1–2 minutes.
  3. Place oil in pan, then add fish; cook 2–3 minutes on each side or until golden and 145°F. Serve.