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Pecan Fish Recipe

Even people who think they don't like fish gobble up this dish. It's wonderful.
TOTAL TIME: Prep/Total Time: 20 min. YIELD:2 servings

Ingredients

  • 2 tablespoons plus 2 teaspoons seasoned bread crumbs
  • 2 tablespoons finely chopped pecans, toasted
  • 1-1/2 teaspoons toasted wheat germ
  • 1/4 teaspoon dried thyme
  • 1/8 teaspoon garlic powder
  • 1/8 teaspoon onion powder
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoons butter, melted, divided
  • 1/2 pound cod, haddock or orange roughy fillets

Directions

  • 1. In a shallow bowl, combine bread crumbs, pecans, wheat germ, thyme, garlic powder, onion powder, salt and pepper. Place half of the butter in another shallow dish. Dip fillet in butter, then coat with bread crumb mixture.
  • 2. Place in a greased 8-in. square baking dish. Bake at 425° for 13-15 minutes or until fish flakes easily with a fork. Drizzle with remaining butter. Yield: 2 servings.

Nutritional Facts

One serving (prepared with 1 tablespoon butter) equals 189 calories, 7 g fat (4 g saturated fat), 64 mg cholesterol, 532 mg sodium, 8 g carbohydrate, 1 g fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.