Pecan-Crusted Trout

A pan-fried coating of ground nuts and panko yields crunchy texture. Although we loved the taste of pecans with trout, the breading would also be delicious with cod, halibut, or catfish.

Yield: 4 servings (serving size: 2 fillet halves)

Ingredients

• 1/4  cup  pecan halves
• 1/4  cup  panko (Japanese breadcrumbs)
• 1  tablespoon  olive oil, divided
• 4  (6-ounce) rainbow trout fillets, halved
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper

Preparation

1. Place pecans in a mini chopper or food processor; pulse until pecans are finely ground. Combine pecans and panko in a shallow dish.

2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Dredge tops of fish in nut mixture, pressing gently to adhere. Place half of fish, breading side down, in pan; cook 4 minutes or until browned. Turn fish over; cook 4 minutes or until fish flakes easily with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining fish.

Nutritional Information

Calories:

267

Fat:

15.3g (sat 2.9g,mono 7.2g,poly 4.1g)

Protein:

27.8g

Carbohydrate:

3.5g

Fiber:

0.8g

Cholesterol:

75mg

Iron:

0.6mg

Sodium:

203mg

Calcium:

91mg