2 tablespoons chopped, unsalted macadamia nuts

2 tablespoons plain panko breadcrumbs

Salt and freshly ground black pepper

1 egg white

2 teaspoons olive oil

3/4 pound tilapia filets

Mix macadamia nuts and breadcrumbs together. Add salt and pepper to taste. Lightly beat the egg white. Dip the tilapia into the egg white and then into the nut mixture, making sure all sides are covered. Heat the oil in a nonstick skillet over medium-high heat. For 1-inch thick fillet, add the tilapia and sauté 5 minutes. Turn and sauté another 3 minutes. Sprinkle with salt and pepper to taste.

Yield 2 servings.

Per serving: 296 calories (43 percent from fat), 14 g fat (3 g saturated, 8.2 g monounsaturated), 84 mg cholesterol, 37.5 g protein, 6.1 g carbohydrates, 1 g fiber, 167 mg sodium.