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Pecan-Crusted Fish

Agriculture.com Staff 11/29/2015 @ 8:09am

Prep: 30 minutes; Bake: 20 minutes; Oven: 425 degrees F.

1 pound fresh or frozen skinless catfish, white fish, or cod fillets, about 1/2 inch thick
2 small red or orange sweet peppers, seeded and cut into 1-inch-wide strips
2 medium zucchini or yellow summer squash, halved length-wise and cut into 1/2-inch-thick diagonal slices
2 teaspoons cooking oil
1/2 teaspoon seasoned salt
1/2 cup yellow cornmeal
1/3 cup finely chopped pecans
1/2 teaspoon salt
1/4 cup all-purpose flour
1/4 teaspoon cayenne pepper
1 egg
1 tablespoon water
Nonstick cooking spray
2 cups cooked brown rice

1. Preheat oven to 425 degrees F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Lightly grease foil; set aside.

2. In large bowl combine sweet pepper and zucchini. Add oil and seasoned salt; toss to coat. Arrange vegetable mixture in prepared pan. Bake, uncovered, 10 minutes.

3. In shallow dish stir together cornmeal, pecans, and salt. In another shallow dish stir together flour and cayenne pepper. In a third dish whisk together egg and water. Dip one piece of fish in flour mixture to coat lightly, shaking off any excess. Dip in egg mixture, then in cornmeal mixture to coat. Repeat with remaining fish. Lightly coat each piece with cooking spray.

4. Push vegetables to one side of pan; place fish in single layer in baking pan next to partially baked vegetables. Bake, uncovered, for 10 to 15 minutes or until fish flakes easily when tested with fork and vegetables are crisp-tender. Serve with brown rice. Makes 4 servings.

Nutrition Facts Per Serving: 471 calories, 20 g total fat, 106 mg cholesterol, 485 mg sodium, 7 g carbohydrates, 6 g dietary fiber, 26 g protein.

Prep: 30 minutes; Bake: 20 minutes; Oven: 425 degrees F.

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