Sole Fillets with Pecan-Oat Crust

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Georgia Pecan Commission
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  • Yield: 4 servings

Ingredients

2/3cup Georgia pecan halves
1/3cup old-fashioned rolled oats
1tablespoon yellow cornmeal
1/4teaspoon salt
2-- egg whites
1pound sole or flounder fillets
4 to 6teaspoons vegetable oil

Instructions

 

  1. In a food processor or blender, combine the pecans, oats, cornmeal and salt. Process to form a medium coarse meal, with bits of pecan no large than a grain of rice. Spread the mixture on a flat plate.
  2. Beat the egg whites in a soup plate or shallow bowl until foamy. Pat fillets dry. One at a time, dip each fillet in egg white, then in the pecan mixture, pressing lightly to coat evenly on all sides. 
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add as many of the fillets as will fit without crowding. Cook until golden brown and just cooked through, about 2 to 3 minutes per side. Repeat with remaining fillets, adding more oil as necessary. 

Nutritional Info *per serving

  • Calories 263
  • Saturated Fat 1g
  • Polyunsaturated Fat 4g
  • Monounsaturated Fat 8g
  • Cholesterol 54mg
  • Sodium 254mg
  • Carbohydrate 9g
  • Fiber 2g
  • Protein 26g