Pecan-Crusted Fish with Peppers and Squash Recipe

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Pecan-Crusted Fish with Peppers and Squash
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Ingredients:

Directions:

  1. Preheat oven to 425°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. Lightly grease the foil; set aside.
  2. In a shallow dish, stir together cornmeal, pecans, and salt. In another shallow dish, stir together flour and cayenne pepper. In a small bowl, stir together egg product and the water. Dip one piece of the fish in flour mixture to coat lightly, shaking off any excess. Dip fish in egg mixture, then in cornmeal mixture to coat. Place the coated fish in the prepared pan. Repeat with the remaining fish pieces.
  3. In a large bowl, combine sweet peppers, zucchini, and yellow summer squash. Add cooking oil and seasoned salt; toss to coat. Arrange peppers and squash next to fish, overlapping vegetables as needed to fit in pan. 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
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 310.84 Kcal (1301 kJ)
Calories from fat 164.1 Kcal
% Daily Value*
Total Fat 18.23g 28%
Cholesterol 80.17mg 27%
Sodium 606.6mg 25%
Potassium 289.84mg 6%
Total Carbs 26.41g 9%
Sugars 7.1g 28%
Dietary Fiber 3.47g 14%
Protein 11.93g 24%
Vitamin C 33.1mg 55%
Iron 1.8mg 10%
Calcium 74.9mg 7%
Amount Per 100 g
Calories 309.06 Kcal (1294 kJ)
Calories from fat 163.16 Kcal
% Daily Value*
Total Fat 18.13g 28%
Cholesterol 79.72mg 27%
Sodium 603.13mg 25%
Potassium 288.18mg 6%
Total Carbs 26.26g 9%
Sugars 7.06g 28%
Dietary Fiber 3.45g 14%
Protein 11.86g 24%
Vitamin C 32.9mg 55%
Iron 1.8mg 10%
Calcium 74.5mg 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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Recipe Tags

Weightwatchers Points

  • 7
    Points
  • 8
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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