Pecan Crusted Fish With Cucumber Sauce

By | May 21, 2009
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Pecan Crusted Grilling Fish Recipe

Grilled Fish Ingredients

For the fish:
1/2 cup finely chopped or partially ground pecans
2 salmon fillets – about 60z each
2 tablespoons mayonnaise
2 tablespoons grated Parmesan cheese
1/3 cup seasoned bread crumbs
1 tablespoon minced fresh parsley
1/2 tablespoon butter

For the cucumber sauce:
1/2 cup yogurt – vanilla flavored
1/2 teaspoon fresh dill or 1/8 teaspoon dill weed
1 small cucumber
1/8 teaspoon garlic powder

Method:

  1. Preheat the oven to 425?F. Line a rectangular shallow baking dish with foil. Lightly grease and keep aside.
  2. Thaw the salmon fillets if they are frozen and pat dry with paper towels.
  3. Place the fillets on the prepared baking dish – the skin side facing downwards.
  4. Spread one tablespoon of mayonnaise evenly on each salmon fillet.
  5. Melt the butter.
  6. Take a shallow bowl and mix together the melted butter and parsley, pecans, breadcrumbs and parmesan cheese.
  7. Spoon the above mixture evenly over the fillets such that the fish is covered well.
  8. Place the baking dish into the preheated oven and bake uncovered for about 10 to 15 minutes.
  9. While the fish bakes, chop the cucumber into tiny pieces and mince the dill.
  10. In a bowl, combine the chopped cucumber, dill, garlic powder and the yoghurt.
  11. Test the fillets with a fork and remove from oven when the fish flakes easily.
  12. Serve hot with the cucumber sauce and roasted asparagus or any other vegetables of your choice.

Nutritional Information:
(Amounts per fillet)

ENERGY          PROTEIN      CARBOHYDRATES      FAT(total)    SODIUM
415 kcal               22.5 g                     14 g                       30.5 g           327 mg

No. of Servings: 2
Preparation time: 10 minutes
Cooking time: 15 minutes

Health tips:

  • To reduce the fat content of this recipe, mayonnaise can be substituted with skim milk or buttermilk. Low fat yoghurt maybe used instead of regular fat yoghurt.
  • This is a heart healthy recipe because it contains fish and pecans which are heart healthy foods.
  • Fish is an excellent source of protein, which provides satiety and is required for repair of tissues in the body. Salmon is a good source of omega 3 fatty acids- which help prevent blockages in the blood vessels and are good for the brain.
  • Pecans are rich in protein and unsaturated fats. The antioxidants and plant sterols present in pecans help reduce high cholesterol levels by reducing “bad” or LDL cholesterol in blood.