Pecan-Crusted Trout

Gluten Free
Dairy Free
Low Fod Map
Health score
29%
Pecan-Crusted Trout
25 min.
4
269kcal

Suggestions

Ingredients

  • servings pepper black to taste
  • teaspoon rosemary dried crushed
  •  eggs beaten
  • 0.5 cup pecans crushed
  • teaspoon salt 
  • 16 ounce fillets trout 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 400 degrees F (200 degrees C). Spray a baking sheet with cooking spray.
  2. Mix pecans, rosemary, salt, and black pepper in a shallow bowl.
  3. Place flour in a separate shallow bowl. Dip trout fillets in flour and shake off excess; dip fish into beaten egg, then into seasoned pecans, lightly pressing pecan coating onto fish. Arrange fillets on the prepared baking sheet.
  4. Bake in preheated oven until fish flakes easily with a fork, 10 to 12 minutes.

Nutrition Facts

Calories269kcal
Protein38.79%
Fat58.42%
Carbs2.79%

Properties

Glycemic Index
28
Glycemic Load
0.07
Inflammation Score
-3
Nutrition Score
20.8456523548%

Flavonoids

Cyanidin
1.33mg
Delphinidin
0.9mg
Catechin
0.9mg
Epigallocatechin
0.7mg
Epicatechin
0.1mg
Epigallocatechin 3-gallate
0.28mg

Nutrients percent of daily need

Calories:269.4kcal
13.47%
Fat:17.46g
26.86%
Saturated Fat:2.42g
15.1%
Carbohydrates:1.88g
0.63%
Net Carbohydrates:0.66g
0.24%
Sugar:0.53g
0.59%
Cholesterol:106.69mg
35.56%
Sodium:655.99mg
28.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.09g
52.17%
Vitamin B12:8.93µg
148.86%
Manganese:1.54mg
76.98%
Phosphorus:334.06mg
33.41%
Vitamin B1:0.48mg
32.21%
Vitamin D:4.64µg
30.95%
Vitamin B3:5.26mg
26.29%
Vitamin B2:0.44mg
25.93%
Selenium:18.14µg
25.92%
Vitamin B5:2.48mg
24.77%
Copper:0.37mg
18.58%
Potassium:476.97mg
13.63%
Vitamin B6:0.27mg
13.61%
Iron:2.23mg
12.38%
Magnesium:41.48mg
10.37%
Zinc:1.45mg
9.7%
Calcium:64.71mg
6.47%
Folate:22.73µg
5.68%
Fiber:1.22g
4.9%
Vitamin E:0.52mg
3.44%
Vitamin A:132.3IU
2.65%
Source:Allrecipes