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PECAN-CRUSTED FISH WITH




Source of Recipe


Janey
PECAN-CRUSTED FISH WITH PEPPERS AND SQUASH

FILE - PECAN CRUSTED

Nut-crusted fish and antioxidant-rich vegetables
make this diabetic main dish both healthy and delicious.
CARB GRAMS PER SERVING: 26

INGREDIENTS:

1 pound fresh or frozen skinless catfish fillets,
white fish, or orange roughy, about 1/2 inch thick
Nonstick cooking spray
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
1/4 cup refrigerated or frozen egg product,
thawed, or 1 egg
1 tablespoon water
2 small red and/or orange sweet peppers,
seeded and cut into 1-inch-wide strips
1 medium zucchini, bias-sliced 1/2 inch thick
1 medium yellow summer squash,
bias-sliced 1/2 inch thick
2 teaspoons cooking oil
1/4 teaspoon seasoned salt
Lemon wedges (optional)

DIRECTIONS:
1.
Preheat oven to 425 degree 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. Coat foil with cooking spray; set aside.
2.
In a shallow dish, stir together cornmeal, pecans, and salt.
In another dish, stir together flour and cayenne.
In a small bowl, stir together flour and cayenne.
In a small bowl, whisk egg and water.
3.
Dip each piece of fish into flour mixture,
shaking off any excess. Dip fish into egg mixture,
then into pecan mixture to coat.
Place in the prepared pan.
4.
In a large bowl, combine
sweet peppers, zucchini, and squash.
Add oil and seasoned salt; toss to coat.
Arrange vegetables next to fish, overlapping as needed to fit.
5.
Bake, uncovered, for 20 to 25 minutes or until fish flakes
easily when tested with a fork and vegetables are
crisp-tender. If desired, serve with lemon wedges.

Makes 4 servings.

Nutrition Facts Per Serving:
Servings Per Recipe: 4
Calories: 358
Protein(gm): 24
Carbohydrate(gm): 26
Fat, total(gm): 18
Cholesterol(mg): 53
Saturated fat(gm): 3
Dietary Fiber, total(gm): 4
Sodium(mg): 481
DIABETIC EXCHANGES:
Vegetables(d.e): 2
Starch(d.e): 1
Very Lean Meat(d.e): 3
Fat(d.e): 3