Pecan-Crusted Trout

Pecan-Crusted Trout Recipe
Photo: Kana Okada; Styling: Sara Quessenberry
A coating of ground nuts and panko yields crunchy texture in this Pecan-Crusted Trout recipe.


4 servings (serving size: 2 fillet halves)

Recipe from

Cooking Light

Recipe Time

Prep: 30 Minutes

Nutritional Information

Calories 267
Fat 15.3 g
Satfat 2.9 g
Monofat 7.2 g
Polyfat 4.1 g
Protein 27.8 g
Carbohydrate 3.5 g
Fiber 0.8 g
Cholesterol 75 mg
Iron 0.6 mg
Sodium 203 mg
Calcium 91 mg


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


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.


MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit

Maureen Callahan,

Cooking Light

October 2009
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