0 from 66 votes
Pecan Crusted Cod Filets
Pecan crusted cod, ready in under 30 minutes. Recipe adapted from Cooking Light.
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 2
Calories: 363 kcal
Course:
Main Course
Ingredients
- 10 ounces cod or other firm-fleshed fish about 4-6 oz. per person
- 1 egg white lightly beaten
- 1/2 cup pecans finely ground
- kosher salt
- black pepper
- 1 Tablespoon unsalted butter
- 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.
Cup of Yum
Nutrition Information
Serving
1g
Calories
363kcal
(18%)
Carbohydrates
4g
(1%)
Protein
29g
(58%)
Fat
26g
(40%)
Saturated Fat
6g
(30%)
Trans Fat
1g
Cholesterol
76mg
(25%)
Sodium
102mg
(4%)
Potassium
713mg
(20%)
Fiber
2g
(8%)
Sugar
1g
(2%)
Vitamin A
245IU
(5%)
Vitamin C
2mg
(2%)
Calcium
43mg
(4%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 363
% 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.