Contributed By: MAB
Bon Appetit
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Nutrition Content: Good Source of Calcium
Meal Type: Entree
Ingredients
1/3 cup Finely chopped pecans
1/3 cup Fresh French breadcrumbs
1 tbsp Finely chopped onion
1 Garlic clove, pressed
1 tsp Curry powder
1/2 tsp Ground cumin
Pinch of cayenne pepper
1 tbsp Vegetable oil
1 Egg white
4 6-oz Sea bass fillets (each about 1 to 1 1/4 inches thick)
Preparation
Preheat oven to 350. Mix first 7 ingredients in 8x8x2-inch glass baking dish. Add oil; stir to blend. Bake until pecan mixture is light golden, about 8 minutes. Transfer pecan mixture to plate and cool. Increase oven temperature to 450.
Beat egg white in medium bowl until foamy. Dip fish fillets 1 at a time into egg white, then into pecan mixture, coating both sides. Arrange fish in same baking dish. Sprinkle with salt and pepper. Press any excess pecan mixture atop fish fillets. Bake until fish is opaque in center, about 12 minutes and serve.
Cook's Notes
Nutrition Information
Calories: 331
;
Total Fat: 17 g
;
Saturated Fat: 2 g
;
Polyunsaturated Fat: 4 g
;
Carbohydrates: 8 g
;
Protein: 35 g
;
Vitamin A: 246 IU
;
Vitamin C: 4 mg
;
Calcium: 165 mg
;
Sodium: 203 mg
;
Iron: 3 mg
;
Fiber: 2 g