Directions:
- Place pecans in a mini chopper or food processor; pulse until pecans are finely ground. Combine pecans and panko in a shallow dish.
- 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.
Nutrition Facts
| 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.
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