Pecan-Crusted Fish with Peppers & Squash

Pecan-Crusted Fish with Peppers & Squash

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From: Diabetic Living Magazine

Nut-crusted fish and antioxidant-rich vegetables make this diabetic main dish both healthy and delicious.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound fresh or frozen skinless catfish fillets, white fish, or orange roughy, about ½ inch thick
  • ¼ cup all-purpose flour
  • ¼ teaspoon cayenne pepper
  • ¼ cup refrigerated or frozen egg product, thawed, or 1 egg
  • 1 tablespoon water
  • ½ cup yellow cornmeal
  • ⅓ cup finely chopped pecans
  • ½ teaspoon salt
  • 2 small red and/or orange bell peppers, seeded and cut into 1-inch-wide strips
  • 1 medium zucchini, bias-sliced ½ inch thick
  • 1 medium yellow summer squash, bias-sliced ½ inch thick
  • 2 teaspoons cooking oil
  • ¼ teaspoon seasoned salt
  • Lemon wedges (optional)

Preparation

  • Prep

  • Ready In

  1. Preheat oven to 425°F. Thaw fish, if frozen. Rinse the fish; pat dry with paper towels. Cut the fish into 3- to 4-inch pieces; set aside. Line a 15x10-inch baking pan with foil. Coat the foil with cooking spray; set aside.
  2. Stir together flour and cayenne into a shallow dish. Whisk egg and water into a small bowl. Stir together cornmeal, pecans, and salt into another shallow dish.
  3. Dip each piece of the fish into the flour mixture, shaking off any excess. Then dip the fish into the egg mixture, and finally, dip into the pecan mixture to coat. Place in the prepared pan.
  4. Combine bell peppers, zucchini, and squash in a large bowl. Add oil and seasoned salt; toss to coat. Arrange vegetables next to the fish, overlapping to fit, as needed.
  5. Bake, uncovered, for 20 to 25 minutes or until the fish flakes easily when tested with a fork and the vegetables are crisp-tender. If desired, serve with lemon wedges.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 358 calories; 18 g fat(3 g sat); 4 g fiber; 26 g carbohydrates; 24 g protein; 53 mg cholesterol; 481 mg sodium;
  • Carbohydrate Servings:
  • Exchanges: 3 fat, 2½ lean protein, 1½ vegetable, 1 starch

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