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Pecans, oats coat sole fillets

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Sole Fillets With Pecan-Oat Crust takes about 25 minutes to make.

Sole Fillets With Pecan-Oat Crust takes about 25 minutes to make.

Associated Press

In this quickly made fish dish, a wholesome combination of pecans and oats makes a crisp coating for the fish. If sole is not available in your market the day you want to make the dish, flounder fillets can be substituted.


SOLE FILLETS WITH PECAN-OAT CRUST

Preparation 10 minutes, cooking time 15 minutes

2/3 cup pecan halves

1/3 cup old-fashioned rolled oats

1 tablespoon yellow cornmeal

1/4 teaspoon salt

2 egg whites

1 pound sole or flounder fillets

4 to 6 teaspoons vegetable oil

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 larger than a grain of rice. Spread the mixture on a flat plate.

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.

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. Makes 4 servings.

Nutrition information per serving: 263 cal., 26 g pro., 9 g carbo., 13 g fat (1 g saturated), 54 mg chol., 2 g fiber, 254 mg sodium. Recipe developed for The AP by the Georgia Pecan Commission.