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TIP OF THE DAY: Nut-Crusted Fish

Coating fish with nuts and baking or sautéeing is an easy, foolproof way to prepare an elegant entrée. The nutty flavor of this simple but rich coating pairs beautifully with flaky white fish fillets.

Nuts add even more protein to your dinner, as well as these health benefits.

You can use any nut you like (pistachio is one of our favorites), along with a mild white fish like cod, flounder, halibut, sole or tilapia.

There are more affordable white fish, too: Look for orange roughy, walleye pike or other species recommended by your fish monger. Fillets should be about 1/2 inch thick.
 
TIPS

 

almond-crusted-eatingwell-230

Coat your favorite fish with your favorite nuts. Photo courtesy EatingWell.com.

  • If breadcrumbs are recommended, try panko.
  • Instead of a sauce, place the cooked fish on a bed of steamed spinach or other green, tossed with a light drizzle of garlic olive oil. Good, good for you, a win-win.
  • Trade the conventional lemon wedge for lime.
  • For a starch, try parsley new potatoes–the parsley will complement the fish.
  •  
    RECIPES

  • Almond & Lemon-Crusted White Fish (recipe)
  • Macadamia-Crusted Mahi-Mahi (recipe)
  • Nut Crusted Fried Fish (recipe)
  • Roasted Halibut With Walnut Crust (recipe)
  • Pecan-Crusted Fish Fillets (see recipe below)
  • Walnut & Lemon-Crusted Cod (recipe)
  •  

    pecan-crusted-fish-fillet-bettycrocker-230
    Pecan-crusted fish fillet. Photo courtesy Betty
    Crocker
    .
      RECIPE: PECAN-CRUSTED FISH

    Turn the catch of the day into delicious dinner in only 25 minutes, with this recipe from Betty Crocker. Hot pecan-crusted fish fillets are cooked easily on stove top and are served with lemon wedges.

    Prep time is 15 minutes, cook time is 10 minutes.

    Ingredients For 4 Servings

  • 1 cup finely chopped pecans (not ground)
  • 1/4 cup dry bread crumbs
  • 2 teaspoons grated lemon peel
  • 1 egg
  • 1 tablespoon milk
  • 1 pound delicate white fish fillets, about 1/2 inch thick
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 2 tablespoons vegetable oil
  • Garnish: lemon or lime wedges
  • Preparation

    1. MIX the pecans, bread crumbs and lemon peel in shallow bowl. Beat the egg and milk with a wire whisk or fork in another shallow bowl.

    2. SPRINKLE both sides of the fish with salt and pepper. Coat the fish with the egg mixture, then coat well with the pecan mixture, pressing slightly into the fish.

    3. HEAT the oil in 12-inch nonstick skillet over medium heat; add the fish. Reduce the heat to medium-low. Cook 6 to 10 minutes, turning once carefully with 2 pancake turners, until the fish flakes easily with a fork and is brown.

    4. SERVE with lemon or lime wedges.

      




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