Pecan Crusted Fish with Peppers and Squash
Makes 4 servings
Prep: 20 minutes
Bake: 20 minutes
Ingredients
1 pound fresh or frozen skinless catfish fillets, white fish, or
orange roughy, about 1/2 inch thick
Nonstick cooking spray
1/2 cup yellow cornmeal
1/3 cup finely chopped pecans
1/2 teaspoon salt
1/4 cup all-purpose flour
1/4 teaspoon cayenne pepper
1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
1 tablespoon water
2 small red and/or orange sweet peppers, seeded and cut into 1-inch-
wide strips
1 medium zucchini, bias-sliced 1/2 inch thick
1 medium yellow summer squash, bias-sliced 1/2 inch thick
2 teaspoons cooking oil
1/4 teaspoon seasoned salt
Lemon wedges (optional)
Directions
1. Preheat oven to 425 degree F. Thaw fish, if frozen. Rinse
fish; pat dry with paper towels. Cut fish into 3- to 4-inch
pieces; set aside. Line a 15×10x1-inch baking pan with foil.
Coat foil with cooking spray; set aside.
2. In a shallow dish, stir together cornmeal, pecans, and salt.
In another dish, stir together flour and cayenne. In a small
bowl, stir together flour and cayenne. In a small bowl, whisk
egg and water.
3. Dip each piece of fish into flour mixture, shaking off any
excess. Dip fish into egg mixture, then into pecan mixture to
coat. Place in the prepared pan.
4. In a large bowl, combine sweet peppers, zucchini, and squash.
Add oil and seasoned salt; toss to coat. Arrange vegetables next
to fish, overlapping as needed to fit.
5. Bake, uncovered, for 20 to 25 minutes or until fish flakes
easily when tested with a fork and vegetables are crisp-tender.
If desired, serve with lemon wedges.
Makes 4 servings.
Nutrition facts per serving:
calories: 358
total fat: 18g
saturated fat: 3g
cholesterol: 53mg
sodium: 481mg
carbohydrate: 26g
fiber: 4g
protein: 24g
Diabetic Exchanges: 1 starch, 1.5 vegetable, 2.5 very lean meat,
3 fat