The subtle flavor and crunchy texture of pecans blend with the delicate flavor of cod in this quick dinner. The nut crust seals in the juices keeping the fish moist.
Fresh pineapple cubes add a tropical flavor to brown rice in the side dish. Serve sliced tomatoes or open a bag of washed, ready-to-eat salad to complete the meal.
Helpful Hints:
- Any type of fish fillet such as flounder or tilapia can be used.
- Chopped walnuts can be substituted for pecans
- Fresh pineapple cubes can be found in the produce department.
- For quick preparation, chop nuts in a food processor with the breadcrumbs.
Countdown:
- Prepare all ingredients.
- Make rice and set aside.
- Make cod recipe,
- Slice tomatoes.
Shopping list:
To buy: 1 package unsalted pecans, 1 package plain breadcrumbs, 3/4 pound cod fillet, 1 package microwave brown rice, 1 small container fresh pineapple cubes, 2 medium tomatoes
Staples: olive oil, egg, reduced-fat oil and vinegar dressing, salt and black peppercorns.
Pecan Crusted Cod
Recipe by Linda Gassenheimer
1/4 cup chopped, unsalted pecans
1/4 cup plain breadcrumbs
Salt and freshly ground black pepper
1 egg white
3/4 pound cod fillet
4 teaspoons olive oil
Mix chopped pecans and breadcrumbs together. Add salt and pepper to taste. Lightly beat the egg white. Dip the cod into the egg white and then into the nut mixture, making sure all sides are covered. Heat the oil in a nonstick skillet over medium-high heat. Add the cod and saute 3 minutes, turn and saute 2 minutes for 1/2-inch thick fillet. Saute another 2 minutes for 3/4-inch thick fillet. Sprinkle with salt and pepper to taste.
Yield 2 servings
Per serving: 373 calories (50 percent from fat),20.6 g fat (2.5 g saturated, 10.1 g monounsaturated), 72 mg cholesterol, 35.1 g protein, 11.7 g carbohydrates, 1.9 g fiber, 216 mg sodium.
Pineapple Rice and Sliced Tomatoes
Recipe by Linda Gassenheimer
1 package microwave brown rice (to make 1 1/2-cups cooked rice)
1/2 cup fresh pineapple cubes
Salt and freshly ground black pepper
2 medium tomatoes, sliced
2 tablespoons reduced-fat oil and vinegar dressing
Microwave rice according to package instructions. Measure 1 1/2 cups rice and reserve remaining rice for another time. Add pineapple cubes and salt and pepper to taste. Mix well. Divide between 2 dinner plates and place sliced tomatoes on the side. Drizzle the dressing over the tomatoes and rice.
Yield 2 servings.
Per serving: 250 calories (10 percent from fat), 2.8 g fat (0.5 g saturated, 1 g monounsaturated), 1 mg cholesterol, 6 g protein, 51.9 g carbohydrates, 5.2 g fiber, 20 mg sodium.
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