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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.


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.