Pecan Crusted Flounder With Vegetable Relish Recipe

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Servings: 4

Ingredients

Cost per serving $5.21 view details

Directions

  1. Preheat the oven to 400 degrees. Coat a baking sheet with cooking spray.
  2. Combine the egg whites with the mustard in a bowl. Combine the nuts and bread crumbs on a plate. Dip the fish first in the pecan mix, then the egg white, then back in the nuts and bread crumbs. Place the fillets in a single layer on a plate.
  3. Place the baking sheet in the oven for 2 to 3 min, to heat it, then place the coated fish in a single layer on the warm pan and return it to the oven. Cook the fish 5 to 6 min on each side, or possibly till lightly golden brown and cooked through.
  4. Meanwhile, heat the oil in a nonstick skillet over medium high. Add in the onion and cook 2 min. Add in the red and green peppers, vinegar, capers and sugar and cook 4 to 5 min, till the vegetables are soft. Remove from heat.
  5. Serve the flounder fillets topped with the vegetable relish.
  6. Makes 4servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 290g
Recipe makes 4 servings
Calories 338  
Calories from Fat 91 27%
Total Fat 10.43g 13%
Saturated Fat 1.53g 6%
Trans Fat 0.0g  
Cholesterol 82mg 27%
Sodium 543mg 23%
Potassium 827mg 24%
Total Carbs 20.71g 6%
Dietary Fiber 2.7g 9%
Sugars 5.26g 4%
Protein 38.8g 62%
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