Pecan-Crusted Trout Recipe

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Pecan-Crusted Trout
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Ingredients:

Directions:

  1. Place pecans in a mini chopper or food processor; pulse until pecans are finely ground. Combine pecans and panko in a shallow dish.
  2. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Dredge tops of fish in nut mixture, pressing gently to adhere. Place half of fish, breading side down, in pan; cook 4 minutes or until browned. Turn fish over; cook 4 minutes or until fish flakes easily with a fork or until desired degree of doneness. Remove fish from pan; cover and keep warm. Repeat procedure with remaining 1 1/2 teaspoons oil and remaining fish.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 184.35 Kcal (772 kJ)
Calories from fat 141.67 Kcal
% Daily Value*
Total Fat 15.74g 24%
Cholesterol 16.72mg 6%
Sodium 200.14mg 8%
Potassium 200.92mg 4%
Total Carbs 4.38g 1%
Sugars 0.59g 2%
Dietary Fiber 1.51g 6%
Protein 7.6g 15%
Vitamin C 0.7mg 1%
Iron 0.9mg 5%
Calcium 30.4mg 3%
Amount Per 100 g
Calories 297.69 Kcal (1246 kJ)
Calories from fat 228.76 Kcal
% Daily Value*
Total Fat 25.42g 24%
Cholesterol 26.99mg 6%
Sodium 323.19mg 8%
Potassium 324.45mg 4%
Total Carbs 7.07g 1%
Sugars 0.96g 2%
Dietary Fiber 2.45g 6%
Protein 12.28g 15%
Vitamin C 1.2mg 1%
Iron 1.4mg 5%
Calcium 49mg 3%

* 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

  • 4.7
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free

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