Pecan-Crusted Fish with Peppers and Squash
Nut-crusted fish and antioxidant-rich vegetables make this diabetic main dish both healthy and delicious.
Ingredients
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1 pound fresh or frozen skinless catfish fillets, white fish, or orange roughy, about 1/2 inch thick
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Nonstick cooking spray
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1/2 cup yellow cornmeal
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1/3 cup finely chopped pecans
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1/2 teaspoon salt
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1/4 cup all-purpose flour
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1/4 teaspoon cayenne pepper
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1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
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1 tablespoon water
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2 small red and/or orange sweet peppers, seeded and cut into 1-inch-wide strips
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1 medium zucchini, bias-sliced 1/2 inch thick
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1 medium yellow summer squash, bias-sliced 1/2 inch thick
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2 teaspoons cooking oil
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1/4 teaspoon seasoned salt
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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 information
Calories 358, Total Fat 18 g, Saturated Fat 3 g, Cholesterol 53 mg, Sodium 481 mg, Carbohydrate 26 g, Fiber 4 g, Protein 24 g. Daily Values: Vitamin A 0%, Vitamin C 0%, Calcium 0%, Iron 0%. Exchanges: Vegetable 1.5, Starch 1, Fat 3.
Percent Daily Values are based on a 2,000 calorie diet
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