Pecan Baked Catfish/Tilapia Recipe

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Ingredients

Count

Nutrition

406

Calories

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Ingredients:

Serving

4 piece (5 oz) catfish fillets
1 butterflavored cooking spray
3/4 cup pecans finely chopped
2 tbsp milk
1 egg beaten
3 tbsp dijon mustard

Directions:

Preheat oven to 400 degrees. Rinse thawed fish in cold water and pat dry with paper towels. Coat a rimmed baking pan with nonstick spray.
Place chopped pecans in a shallow dish. In another dish combine milk, egg and mustard. Dip catfish in milk mixture, turing to cat and then roll in pecans to coat. Place catfish on baking pan. Sprinkle with salt and pepper to taste.
Bake 10-12 minutes or until fish flakes easily with fork. Garnish with lemon wedges, and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	405.74 Kcal (1699 kJ)
Calories from fat	342.56 Kcal
		% Daily Value*
Total Fat	38.06g	59%
Cholesterol	61.19mg	20%
Sodium	226.39mg	9%
Potassium	327.1mg	7%
Total Carbs	9.53g	3%
Sugars	2.27g	9%
Dietary Fiber	4.61g	18%
Protein	11.65g	23%
Vitamin C	0.7mg	1%
Iron	2.1mg	11%
Calcium	66.4mg	7%

Amount Per 100 g
Calories	395.39 Kcal (1655 kJ)
Calories from fat	333.82 Kcal
		% Daily Value*
Total Fat	37.09g	59%
Cholesterol	59.63mg	20%
Sodium	220.62mg	9%
Potassium	318.76mg	7%
Total Carbs	9.29g	3%
Sugars	2.21g	9%
Dietary Fiber	4.5g	18%
Protein	11.35g	23%
Vitamin C	0.7mg	1%
Iron	2mg	11%
Calcium	64.8mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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