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Festival Foods

Pecan Crusted Cod

Flaky cod gets an added crunch thanks to pecans in this easy fish dish!

  • Pecan Crusted Cod
  • Ingredients
    • 1 egg
    • 2 Tbsp. water
    • 4 (6 oz.) cod fillets
    • ½ cup whole wheat flour
    • ½ tsp. salt
    • ½ tsp. black pepper
    • 1 cup pecans, chopped finely
    • 2 Tbsp. canola oil

    Directions
    1. Mix egg and water together in a large glass baking dish. Let fish soak in egg mixture. 1. Spread flour in a shallow dish, stir in salt and pepper, using a fork to blend. Spread pecans in a separate shallow dish. 1. Heat oil in large skillet or cast iron pan over medium heat. 1. Take each fish fillet out of egg mixture and dip one side into flour, gently shaking off excess. Lay the other side onto chopped pecans, pressing nuts into the fillet. 1. Place fillets nut side down in pan. Fry about 2 minutes, or until golden brown. Carefully turn over each fillet and finish cooking, 4 - 6 minutes or until center is opaque and fish flakes easily.

    Nutrition

    Calories 440, Total Fat 29g (Saturated 3g, Trans 0g), Cholesterol 125mg, Sodium 830mg, Total Carbohydrate 15g (Dietary Fiber 4g, Sugars 1g, Includes 0g Added Sugars), Protein 32g, Vitamin D 6%, Calcium 4%, Iron 10%, Potassium 10% *Nutritional values are an approximation. Actual nutritional values may vary due to preparation techniques, variations related to suppliers, regional and seasonal differences, or rounding.


    Serves: 4 servings

    Main Dish Summer Dairy Free American Winter 20 Minute Meal Fall Spring