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Cornmeal & Pecan Crusted Fish

Serves 4

Ingredients: 
  • 1/2 cup cornmeal
  • 1/4 cup all-purpose flour
  • 2 Tablespoons pecans
  • 2 Tablespoons olive oil
  • 4 6-oz fillets of cod or red snapper (skinned and boned)

Instructions: 
  • Preheat oven to 375F.
  • In a food processor or blender, mix the cornmeal, flour and pecans (about 45 seconds, any longer and it could get oily). 
  • Coat each fillet in this mixture. 
  • In a large ovenproof saute pan (one that holds all fillets flat, without overlapping), heat the olive oil. 
  • Add the fillets and saute for 1 minute, or until golden brown. 
  • Turn the fillets over, then move the pan into the oven and bake for 5-8 minutes (depending on size), until hot in the middle and flaky. 
  • Serve hot!

Nutrition Info Per Serving: 
Calories 379.2
Total Fat 15.6 g
Saturated Fat 1.5 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 8.0 g
Cholesterol 60.0 mg
Sodium 85.3 mg
Potassium 82.8 mg
Total Carbohydrate 22.2 g
Dietary Fiber 2.0 g
Sugars 0.4 g
Protein 42.6 g
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