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Pecan-Crusted Flounder

Pecan-Crusted Flounder

Oxmoor House JANUARY 1998

  • Yield: 4 servings.
  • Cook time:15 Minutes
  • Prep time:8 Minutes

Ingredients

  • 1 slice whole wheat bread, torn
  • 3 tablespoons chopped pecans
  • 1 teaspoon salt-free Creole seasoning
  • 1/4 teaspoon salt
  • 4 (4-ounce) flounder fillets
  • Butter-flavored vegetable cooking spray
  • 2 tablespoons nonfat mayonnaise
  • 1/2 teaspoon lemon juice

Preparation

Position knife blade in food processor bowl; add first 4 ingredients. Process until mixture resembles crumbs. Set aside.

Place fish on a baking sheet coated with cooking spray. Combine mayonnaise and lemon juice. Brush mayonnaise mixture over top of fish. Sprinkle fish evenly with crumb mixture, and coat lightly with cooking spray. Bake at 450° for 15 minutes or until fish flakes easily when tested with a fork.

Nutritional Information

Amount per serving
  • Calories: 167
  • Calories from fat: 31%
  • Fat: 5.7g
  • Saturated fat: 0.7g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.0g
  • Protein: 22.6g
  • Carbohydrate: 6g
  • Fiber: 0.6g
  • Cholesterol: 55mg
  • Iron: 0.0mg
  • Sodium: 371mg
  • Calcium: 0.0mg
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Pecan-Crusted Flounder recipe

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