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Pecan-Crusted Catfish
A healthier alternative to deep-fried catfish, the pecan coating adds a great crunch while still keeping close to its southern roots.
Ingredients:
4 catfish fillets (6 oz. each)
2 tablespoons water
1 egg (priced from cage-free or natural eggs)
1/2 cup of whole wheat flour
1/2 teaspoon of salt
1/2 teaspoon pepper
1 cup of pecans, chopped
2 tablespoons extra-virgin olive oil
Instructions:
- Mix egg and water together in a large glass baking dish and let fish soak in it while preparing the rest of the ingredients.
- Spread flour on a sheet of wax paper, stir in salt and pepper, using a fork to blend. Spread pecans on another large sheet of wax paper.
- Heat oil in large skillet or cast iron pan.
- Take each filet out of egg mixture and dip one side into flour, gently shaking off excess. Lay the other side onto chopped pecans, pressing nuts into the filet.
- Spread oil over pan and pan fry the fillets, nut-side down, first for 2 minutes, or until golden brown. Carefully turn over filet and finish cooking, 4 - 6 minutes or until center is opaque and flakes easily.
► Cost Per Serving: $2.18
*All costs based on actual grocery store prices in January 2012. Prices may vary by location.
Nutritional Analysis:
Calories: 468, Fat: 32g, Sodium: 377mg, Carbohydrates: 15g, Protein: 32g
Yield:
4 servings Tags:
