Pecan Crusted Cod Filets
User Reviews
5
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Prep Time
10 mins
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Cook Time
10 mins
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Total Time
20 mins
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Servings
2
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Calories
363 kcal
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Course
Main Course
Pecan Crusted Cod Filets
Description
Pecan Crusted Cod Filets bring together firm-fleshed cod coated with finely ground pecans to add texture and nutty flavor. After seasoning with salt and pepper, the tops of the filets are brushed with egg white to help the pecans adhere. The filets cook in a butter and olive oil mix over medium heat, allowing the pecan crust side to brown in 2-3 minutes before flipping to finish cooking the fish through. This pan-searing method ensures a crisp crust with a moist, flaky interior.
The simplicity of the seasoning and cooking technique lets the natural flavors of the fish and pecans shine. Serving the cod with lemon halves adds a bright finishing note that complements the nutty crust and subtle seafood taste.
Ingredients
- 10 ounces cod or other firm-fleshed fish about 4-6 oz. per person
- 1 egg lightly beaten, white
- 1/2 cup pecans finely ground
- kosher salt
- black pepper
- 1 Tablespoon butter unsalted
- 1 teaspoons olive oil or avocado oil
Instructions
- Pat fish dry. Season both sides fish with salt and pepper
- Brush tops of filets with egg white and press pecans on to the top of the fish filets.
- Melt butter and oil in a non-stick or cast-iron pan over a medium heat.
- Cook fish, nut side down, for about 2-3 minutes, (depending on thickness of fish). Turn and continue cooking until fish is done, about 2-4 minutes, depending on thickness of fish.
- Serve with lemon halves.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 363 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 363kcal | 18% |
| Carbohydrates | 4g | 1% |
| Protein | 29g | 58% |
| Fat | 26g | 40% |
| Saturated Fat | 6g | 30% |
| Trans Fat | 1g | 50% |
| Cholesterol | 76mg | 25% |
| Sodium | 102mg | 4% |
| Potassium | 713mg | 15% |
| Fiber | 2g | 8% |
| Sugar | 1g | 2% |
| Vitamin A | 245IU | 5% |
| Vitamin C | 2mg | 2% |
| Calcium | 43mg | 4% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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