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Home > Pecan-crusted trout
  

Pecan-crusted trout

Recipe Information

Servings 4
Preparation Time 10 Minutes
Cook Time 10 Minutes
Total Time 20 Minutes
Difficulty Intermediate
Main Ingredient Trout; Pecan
Category Seafood; Nuts, Fats, & Oils
Meal Lunch; Dinner
Type Main Dish; Side Dish
Cook Method Stove Top
Diet Low Carb; High Protein

Ingredients

  • 2 tablespoons all-purpose flour 

  • 1/4 cup nonfat buttermilk 

  • 1/3 cup pecan halves, ground

  • 1/3 cup panko (flaky bread crumbs)

  • Four 6-ounce trout fillets, divided

  • 1/2 teaspoon salt 

  • 1/4 teaspoon black pepper 

  • 1 tablespoon butter, divided

  • 1 tablespoon olive oil, divided

  • 1 tablespoon chopped fresh parsley 

  • 4 lemon wedges

 

Directions

  • Season the fish with the salt and pepper. Dredge the flesh side of 2 fillets in flour; followed by buttermilk, and then in mixture of pecans and panko, all in three separate dishes.

  • Heat 1 1/2 teaspoons of butter and 1 1/2 teaspoons of oil in a skillet over medium-high heat. Cook the dredged fillets, crust side down, for 3 minutes on each side or until done.

  • Repeat the procedure with the remaining flour, buttermilk, panko mixture, fillets, butter, and oil. Garnish with the parsley and lemon.

 

Nutrition (per serving)

  • Calories: 355 cal

  • Total fat: 20g

  • Saturated fat: 6g

  • Polyunsaturated fat: 5g

  • Monounsaturated fat: 8g

  • Cholesterol: 106mg

  • Sodium: 439mg

  • Carbohydrate: 11g

  • Fiber: 1g

  • Sugars: 4g

  • Protein: 33g

  • Calcium: 144mg

  • Iron: 1mg