Nutty Fish and Roasted Sweet Potatoes
Recipe from Heart-Healthy Living

Pecans and ground flaxseeds give the fish a crispy coating while adding heart-healthy fats to your diet. Add sweet potatoes to make it a complete meal.


Nutty Fish and Roasted Sweet Potatoes

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Servings: 6 servings
Prep Time: 30 mins
Total Time: 1 hr
Related Categories: Baked Fish, Cod Fish, Dinner, Healthy Cooking, Healthy Dinner, Healthy Fish Dishes, Heart Healthy, Low Fat Dinners, Potatoes, Sweet Potatoes, Vegetables
 
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Ingredients
  • 6  3- to 4-ounce
    fresh or frozen white fish fillets (such as tilapia, cod, orange roughy, or flounder)
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  •  
    Nonstick cooking spray
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  • 2  tablespoons
    water
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  • 2  tablespoons
    packed brown sugar
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  • 1/4  teaspoon
    salt
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  • 2  large
    sweet potatoes (about 2 pounds total), peeled and cut into 1/4-inch-thick slices
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  • 1/2  cup
    all-purpose flour
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  • 1/2  cup
    refrigerated or frozen egg product, thawed, or 2 eggs
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  • 2  tablespoons
    water
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  • 3/4  cup
    finely chopped pecans
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  • 3  tablespoons
    ground flaxseeds
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  • 2  tablespoons
    packed brown sugar
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  • 1/4  teaspoon
    salt
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Directions
1.
Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish fillets; set aside. Preheat the oven to 425 degrees F. Coat a 3-quart rectangular or oval baking dish and a large baking sheet with nonstick cooking spray; set aside.
2.
In a large bowl, combine water, 2 tablespoons brown sugar, and 1/4 teaspoon salt; add sweet potatoes, tossing to coat evenly. Layer sweet potato slices in prepared baking dish. Bake, uncovered, about 30 minutes or until tender. Remove from oven. Cover to keep warm. Increase oven temperature to 450 degrees F.
3.
Meanwhile, place flour in a shallow bowl. In another shallow bowl, combine egg and the water; beat with a fork. In a third shallow bowl, combine pecans, flaxseeds, 2 tablespoons brown sugar, and 1/4 teaspoon salt.
4.
Dip each fish fillet in flour, turning to coat both sides and shaking off excess. Dip in egg mixture, then coat generously with pecan mixture. Place fish fillets on the prepared baking sheet. Bake in the 450 degrees F oven until fish flakes easily when tested with a fork. Allow 4 to 6 minutes per 1/2 inch thickness.
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