Pecan-Crusted Fish Fillets

Health score
13%
Pecan-Crusted Fish Fillets
25 min.
4
380kcal

Suggestions


Are you looking for a delightful and quick meal that will impress your family and friends? Look no further than these Pecan-Crusted Fish Fillets! This dish combines the delicate flavors of fish with the rich, nutty crunch of pecans, creating a perfect harmony that will tantalize your taste buds. Ready in just 25 minutes, it’s an ideal choice for a busy lunch or a cozy dinner.

The recipe features a variety of fish options, such as sole, orange roughy, or walleye pike, all of which are known for their mild flavor and flaky texture. The pecan crust adds a unique twist, elevating the dish to a gourmet level without requiring extensive culinary skills. With a simple preparation process, you’ll be able to whip up this main course in no time.

Not only is this dish delicious, but it’s also nutritious, packing in protein while keeping the calorie count around 380 per serving. The combination of crunchy pecans and zesty lemon wedges makes for a refreshing and satisfying meal that’s perfect for any occasion. Whether you’re hosting a dinner party or just treating yourself to a special meal, these Pecan-Crusted Fish Fillets are sure to become a favorite in your recipe repertoire. Dive into this culinary adventure and enjoy the delightful flavors that await!

Ingredients

  • cup pecans finely chopped (not ground)
  • 0.3 cup breadcrumbs dry
  • teaspoons lemon zest grated
  •  eggs 
  • tablespoon milk 
  • pound orange roughy fillets 
  • 0.5 teaspoon salt 
  • 0.3 teaspoon pepper 
  • tablespoons vegetable oil 
  • serving lemon wedges 

Equipment

  • bowl
  • frying pan
  • whisk

Directions

  1. Mix pecans, bread crumbs and lemon peel in shallow bowl. Beat egg and milk with wire whisk or fork in another shallow bowl.
  2. Cut fish into 4 serving pieces.
  3. Sprinkle both sides of fish with salt and pepper. Coat fish with egg mixture, then coat well with pecan mixture, pressing slightly into fish.
  4. Heat oil in 12-inch nonstick skillet over medium heat.
  5. Add fish. Reduce heat to medium-low. Cook 6 to 10 minutes, turning once carefully with 2 pancake turners, until fish flakes easily with fork and is brown.
  6. Serve with lemon wedges.

Nutrition Facts

Calories380kcal
Protein24.18%
Fat66.41%
Carbs9.41%

Properties

Glycemic Index
26.38
Glycemic Load
0.2
Inflammation Score
-5
Nutrition Score
17.115217416183%

Flavonoids

Cyanidin
2.93mg
Delphinidin
1.98mg
Catechin
1.97mg
Epigallocatechin
1.53mg
Epicatechin
0.22mg
Epigallocatechin 3-gallate
0.63mg
Eriodictyol
0.05mg
Hesperetin
0.07mg

Nutrients percent of daily need

Calories:380.09kcal
19%
Fat:28.75g
44.22%
Saturated Fat:3.24g
20.22%
Carbohydrates:9.16g
3.05%
Net Carbohydrates:6.1g
2.22%
Sugar:1.77g
1.97%
Cholesterol:109.41mg
36.47%
Sodium:438.88mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.55g
47.1%
Selenium:81.84µg
116.91%
Manganese:1.37mg
68.25%
Phosphorus:233.88mg
23.39%
Copper:0.44mg
22.01%
Vitamin B1:0.29mg
19.17%
Vitamin E:2.43mg
16.17%
Magnesium:57.31mg
14.33%
Vitamin K:14.95µg
14.24%
Iron:2.38mg
13.22%
Vitamin B3:2.52mg
12.6%
Fiber:3.06g
12.26%
Folate:48.05µg
12.01%
Zinc:1.76mg
11.7%
Vitamin B2:0.17mg
10.01%
Potassium:338.8mg
9.68%
Vitamin B12:0.57µg
9.54%
Vitamin B6:0.15mg
7.38%
Calcium:54.54mg
5.45%
Vitamin B5:0.52mg
5.18%
Vitamin A:161.35IU
3.23%
Vitamin C:1.72mg
2.09%
Vitamin D:0.26µg
1.74%