Spicy Pecan-Crusted Trout Recipe

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Spicy Pecan-Crusted Trout
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Ingredients
8
Count
Nutrition
444
Calories
Total time
15
Minutes
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Ingredients:

Directions:

  1. Toast and chop your pecans, coarsely crush the whole grain cereal, chop your scallions and mince your garlic.
  2. In a glass baking dish combine the scallions, teriyaki sauce and garlic. Add the fillets, turning to coat both sides. Cover and refrigerate 1 - 2 hours.
  3. I a pie plate, combine the read crumbs, cereal and pecans. Remove the trout from the marinade one at a time and place in the plate. Press into the crumb mixture to coat all sides. Repeat with remaining fillets, discarding the marinade.
  4. Heat a large nonstick skillet coated with cooking spray over medium heat. Add the trout, and cook for 3 minutes, or until browned (don't over cook or it will be dry) it should flake easily when tested with fork. Sprinkle with the basil and enjoy.
  5. I roast some yams/sweet potatoes with garlic, salt and oil and serve along side this dish (of course, I would roast this until done then do the fish) Or you can do the black bean salad I have posted.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 443.53 Kcal (1857 kJ)
Calories from fat 168.53 Kcal
% Daily Value*
Total Fat 18.73g 29%
Cholesterol 45.82mg 15%
Sodium 585.35mg 24%
Potassium 612.37mg 13%
Total Carbs 48.77g 16%
Sugars 7.01g 28%
Dietary Fiber 7.17g 29%
Protein 24.38g 49%
Vitamin C 77.5mg 129%
Iron 19.2mg 106%
Calcium 1044.5mg 104%
Amount Per 100 g
Calories 252.45 Kcal (1057 kJ)
Calories from fat 95.93 Kcal
% Daily Value*
Total Fat 10.66g 29%
Cholesterol 26.08mg 15%
Sodium 333.17mg 24%
Potassium 348.55mg 13%
Total Carbs 27.76g 16%
Sugars 3.99g 28%
Dietary Fiber 4.08g 29%
Protein 13.88g 49%
Vitamin C 44.1mg 129%
Iron 10.9mg 106%
Calcium 594.5mg 104%

* 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

  • 9.6
    Points
  • 12
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium

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