Pecan-Crusted Fish Fillets

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

Suggestions


If you're looking to impress your family or guests with a delightful and nutritious meal, look no further than these Pecan-Crusted Fish Fillets. This dish combines the delicate flavors of fish with a crunchy, nutty pecan crust that adds a unique twist to your typical seafood fare. Ready in just 25 minutes, it's perfect for a quick lunch or a satisfying dinner that doesn't skimp on flavor.

The combination of finely chopped pecans and crispy bread crumbs creates a delightful texture that pairs beautifully with the tender fish fillets. With a hint of lemon zest, each bite bursts with freshness, making it a perfect choice for those warm, sunny days or any time you crave a taste of the sea. Plus, this recipe is not only delicious but also packed with protein, making it a healthy option for any meal.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and easy to follow. The use of common ingredients means you can whip it up without a trip to the specialty store. Serve these golden-brown fillets with a side of lemon wedges for an extra zing, and watch as your loved ones savor every bite. Dive into this culinary adventure and enjoy the delightful flavors of Pecan-Crusted Fish Fillets!

Ingredients

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

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
Protein24.17%
Fat66.36%
Carbs9.47%

Properties

Glycemic Index
26.38
Glycemic Load
0.22
Inflammation Score
-5
Nutrition Score
17.149130551711%

Flavonoids

Cyanidin
2.93mg
Delphinidin
1.98mg
Catechin
1.97mg
Epigallocatechin
1.53mg
Epicatechin
0.22mg
Epigallocatechin 3-gallate
0.63mg
Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:380.31kcal
19.02%
Fat:28.75g
44.23%
Saturated Fat:3.24g
20.22%
Carbohydrates:9.23g
3.08%
Net Carbohydrates:6.15g
2.24%
Sugar:1.79g
1.99%
Cholesterol:109.41mg
36.47%
Sodium:438.89mg
19.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:23.56g
47.11%
Selenium:81.84µg
116.91%
Manganese:1.37mg
68.26%
Phosphorus:234mg
23.4%
Copper:0.44mg
22.02%
Vitamin B1:0.29mg
19.19%
Vitamin E:2.43mg
16.18%
Magnesium:57.37mg
14.34%
Vitamin K:14.95µg
14.24%
Iron:2.38mg
13.24%
Vitamin B3:2.52mg
12.6%
Fiber:3.09g
12.34%
Folate:48.13µg
12.03%
Zinc:1.76mg
11.7%
Vitamin B2:0.17mg
10.02%
Potassium:339.84mg
9.71%
Vitamin B12:0.57µg
9.54%
Vitamin B6:0.15mg
7.41%
Calcium:54.74mg
5.47%
Vitamin B5:0.52mg
5.2%
Vitamin A:161.52IU
3.23%
Vitamin C:2.12mg
2.57%
Vitamin D:0.26µg
1.74%