Pecan-Crusted Catfish with Cranberry Compote - Healthy & Delicious Recipe

Pecan Catfish with Cranberry Compote

YIELD Makes 4 servings

Pecans add a crunchy coating rich with monounsaturated fats (the heart-protective fats).

INGREDIENTS

Cranberry Compote (recipe) 1‑1/2 cup pecans 2 tablespoons flour 1 egg 2 tablespoons water Salt and pepper 4 catfish fillets (about 1-1/4 pounds) 2 tablespoons butter, divided

PREPARATION:

1. Prepare Cranberry Compote and refrigerate at least 3 hours or up to several days ahead.
2. Preheat oven to 425°F. Place pecans and flour in bowl of food processor; pulse just until finely chopped. Do not overprocess. Place pecan mixture in shallow dish or plate. Whisk eggs and water in another shallow dish. Sprinkle salt and pepper both sides of each fillet; dip first in egg, then in pecan mixture, pressing to make coating stick.
3. Place 1 tablespoon butter in 13X9-inch pan or baking dish large enough to hold fillets in single layer. Melt butter on stovetop or in oven and tilt pan to distribute evenly.
4. Place fillets in prepared pan. Dot with remaining 1 tablespoon butter. Bake 15 to 20 minutes or until fish begins to flake when tested with fork. Serve with Cranberry Compote.

This recipe appears in: Fish NUTRITIONAL INFORMATION: Serving Size: 1 pecan catfish fillet, plus 1/2 cup cranberry compote Fiber 4 g Carbohydrate 16 g Cholesterol 101 mg Saturated Fat 4 g Total Fat 21 g Calories from Fat 59 % Calories 305 Protein 16 g Sodium 97 mg DIETARY EXCHANGE: Fat 3 Meat 2 Fruit 1