Pecan-Crusted Trout

Photo: Kana Okada; Styling: Sara Quessenberry

A coating of ground nuts and panko yields crunchy texture in this Pecan-Crusted Trout recipe.

Yield: 4 servings (serving size: 2 fillet halves)
Recipe from Cooking Light

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Recipe Time

Prep Time:

Nutritional Information

Amount per serving
  • Calories: 267
  • Fat: 15.3g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 7.2g
  • Polyunsaturated fat: 4.1g
  • Protein: 27.8g
  • Carbohydrate: 3.5g
  • Fiber: 0.8g
  • Cholesterol: 75mg
  • Iron: 0.6mg
  • Sodium: 203mg
  • Calcium: 91mg

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. 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. 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.
Note:

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 www.choosemyplate.gov.

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