Pecan-crusted Catfish
Servings 4 servings
Calories 420kcal
Ingredients
- 1 egg chicken egg brown
- 2 tbsp water
- 16 oz catfish
- ½ 100% whole wheat flour
- ½ tsp salt Morton's kosher
- ½ tsp black pepper
- 1 cup pecan finely chopped
- 2 tbsp olive oil extra virgin
Instructions
PREPARATION
- Mix egg and water together in a large glass baking dish and let the fish soak in it while preparing the rest of the ingredients.
- Spread flour on a sheet of wax paper, stir in salt and pepper, using a fork to blend.
- Spread chopped pecans on another large sheet of wax paper.
- Heat oil in a large skillet or cast iron pan.
- 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 fish flakes gently.
Nutrition
Nutrition Facts
Pecan-crusted Catfish
Amount Per Serving (183 g)
Calories 420
Calories from Fat 279
% Daily Value*
Fat 31g48%
Saturated Fat 4g25%
Polyunsaturated Fat 8g
Monounsaturated Fat 18g
Cholesterol 120mg40%
Sodium 310mg13%
Potassium 572mg16%
Carbohydrates 15g5%
Fiber 4g17%
Sugar 1g1%
Protein 25g50%
Calcium 45mg5%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
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