Try this Pecan-coated fish fillets recipe, or contribute your own.
Suggest a better description1. On a sheet of waxed paper, combine flour, pecans, salt, and pepper. Mix well. Brush fish with milk. Dredge in flour mixture, turning to coat and patting so coating adheres.
2. Spray a large nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add fish to skillet. Cook, turning once, until golden and fish flakes easily when tested with a fork, about 10 minutes. Place fish on a platter. Cover with foil and keep warm.
3. Whip out skillet. Melt margarine spread over medium-high heat. Add ham. Cook, stirring constantly, until ham is browned, about 2 minutes. Add vinegar. Cook stirring occasionally, until mixture bubbles, about 3 minutes.
4. Place fish on individual serving plates. Spoon ham mixture over fish. Serve immediately.
Per serving: Cal 213, carb 6 g, pro 28 g, sodium 407 mg, fat 8 g, cholesterol 67 mg
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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Serving Size: 1 Serving (253g) | ||
Recipe Makes: 4 Servings | ||
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Calories: 319 | ||
Calories from Fat: 108 (34%) | ||
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Amt Per Serving | % DV | |
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Total Fat 12g | 16 % | |
Saturated Fat 1.9g | 10 % | |
Monounsaturated Fat 4.1g | ||
Polyunsanturated Fat 4.3g | ||
Cholesterol 125.5mg | 39 % | |
Sodium 264.2mg | 9 % | |
Potassium 774.7mg | 20 % | |
Total Carbohydrate 7.5g | 2 % | |
Dietary Fiber 0.1g | 1 % | |
Sugars, other 7.4g | ||
Protein 41.5g | 59 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 319
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