How to make Pecan Crusted Fish Sticks Recipe - The crisp coating and buttery taste of pecans are a sure draw in this dish and it’s full of healthy fats too. Serve the fish sticks with Crinkly Carrot “Fries” to create your own diner-style basket.
Serve: Makes 7
Ingredients:
Nonstick cooking spray
1 pound cod fillets, rinsed and patted dry
1 cup pecan halves
1 cup torn whole-wheat bread pieces
½ teaspoon salt
1⁄3 cup all-purpose flour
2 eggs, lightly beaten
Method:
1 Heat oven to 450°F. Coat a wire baking rack with nonstick cooking spray and place on a baking sheet or in a shallow baking pan; set aside. Cut fish into fourteen 3 1-inch strips and set aside.
2 Place pecans, bread pieces, and salt in a food processor; pulse until fine. Place in small bowl. Put flour and eggs in separate bowls.
3 Lightly coat cod in flour. Dip in egg, and roll in pecan mixture. Put fish on rack; coat with cooking spray. Bake for 10 to 12 minutes or until golden.
Nutrition per serving: 221 calories; 16g protein; 13g fat (2g saturated fat); 10g carbohydrate; 2g fiber; 32mg calcium; 1mg iron; 244mg sodium
nutrition note:
All seafood contains at least a tiny bit of mercury, a toxic metal that interferes with the nervous system of fetuses and young children. Although a small amount occurs naturally, most of it enters the air and water supply when coal, wood, or oil are burned. Use Atlantic cod in this recipe it’s not overfished or high in mercury.
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| Pecan Crusted Fish Sticks |
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