4 tilapia filets
1 egg
1 TBSP real maple syrup
1 TBSP water
1/2 c pecan halves
1/2 c bread crumbs
1/8 tsp cayenne pepper (adjust to taste)
1/8 black pepper
pinch kosher or sea salt
Directions:
Heat oven to 400 degrees. Spray a baking sheet with cooking spray.
In a shallow bowl, whisk egg, water, and syrup. Set aside.
In a small food processor, pulse pecans until coarsely chopped. Add bread crumbs and seasonings and pulse a few more times to blend. Pour into a different shallow bowl.
Dredge the fish in the egg mixture, and then in the crumb mixture to coat. Place on the baking sheet and spray the top with cooking spray. Repeat with the other 3 pieces of fish.
Bake 15-20 minutes until deep golden brown and flakes with poked with a fork.