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Recipe Type

Main Course

Dinner

Pecan-Parmesan Fish Fillets

Name: Pecan-Parmesan Fish Fillets
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: Makes 4 servings, 1/4 recipe (274 g) each.
Ingredients: 1 cup long-grain brown rice, uncooked; 1 can (10 fl oz/298 mL) 25%-less-sodium chicken broth; 1-1/4 cups water; 1 cup small broccoli florets; 1/2 cup pecan halves, toasted, chopped; 1/3 cup Kraft 100% Parmesan Light Grated Cheese; 1/4 cup chopped fresh parsley; 3 Tbsp. lemon juice, divided; 1 Tbsp. olive oil; 4 tilapia fillets (1 lb./450 g)

6 Review(s)

22 Min

Prep : 10 Min Cook: 12 Min

Finely chopped nuts make a flavourful and quick coating for this melt-in-your-mouth family favourite!

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4 Servings

Original recipe yields 4 Servings

This tool adjusts ingredient amounts only, not method or nutrition information. Additional changes to equipment, baking times, etc. may be needed for recipe success.

1 cup long-grain brown rice, uncooked

1 can (10 fl oz/298 mL) 25%-less-sodium chicken broth

1-1/4 cups water

1 cup small broccoli florets

1/2 cup pecan halves, toasted, chopped

1/3 cup Kraft 100% Parmesan Light Grated Cheese

1/4 cup chopped fresh parsley

3 Tbsp. lemon juice, divided

1 Tbsp. olive oil

4 tilapia fillets (1 lb./450 g)

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Step 1

Heat oven to 375ºF.

Step 2

Cook rice as directed on package, using broth and water, omitting salt and adding broccoli to the boiling water for the last 10 min.

Step 3

Meanwhile, combine nuts, cheese, parsley, 2 Tbsp. lemon juice and oil. Place fish in single layer in shallow baking dish; spread with nut mixture. Drizzle with remaining lemon juice.

Step 4

Bake 10 to 12 min. or until fish flakes easily with fork. Serve with rice.

Kraft Kitchen Tips!

Substitute

Prepare using cod or your favourite flaky white fish.

Nutrition

Calories

440

Calories From Fat

% Daily Value

Fat 18 g

Saturated fat 3.5 g

18 %

Cholesterol 55 mg

Sodium 390 mg

16 %

Carbohydrate 40 g

Fibre 4 g

Sugars 1 g

Protein 32 g

Vitamin A

10 %

Vitamin C

45 %

Calcium

15 %

Iron

15 %

Servings

Makes 4 servings, 1/4 recipe (274 g) each.

Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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