Pistachio Breaded Tilapia with Apricot Dijon Sauce 

Ingredients

• 1-1/2 pounds tilapia*
• 1/2 cup pistachio nuts, chopped
• 1/2 cup Panko bread crumbs
• 1 egg, lightly beaten
• 1/4 teaspoon pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil

Sauce

• 1/4 cup sugar-free apricot preserves
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1/4 cup white wine or chicken broth

Directions

1. Cut tilapia into serving size pieces. In a shallow bowl, combine pistachio nuts and bread crumbs. In another shallow bowl, combine egg, salt and pepper. Dip each piece of tilapia into egg and then into bowl with nuts. Press firmly to coat well. Place on a plate and set aside.
2. In a small saucepan, combine all sauce ingredients. Bring to a boil while stirring. Continue to boil gently for 2 – 3 minutes or until slightly reduced. Set aside.
3. To cook tilapia, heat oil in a non-stick skillet. Place breaded tilapia pieces in skillet. Cook over low-medium heat until lightly brown on one side. Gently turn each piece and brown on the other side. Watch carefully to prevent burning. Continue to cook until fish is completely done. Note: The fish may also be cooked on a charcoal grill using a grill pan.
4. Serve with apricot Dijon sauce.

*Note: Chicken breast, that is pounded to an even thickness, may be substituted for the fish.

(Serves 4)

Nutritional Information per serving: 295 Calories, 10 gm. Fat, 37 gm. Protein, 15 gm. Carbs, 130 mg. Cholesterol, 1.4 gm Fiber