SOLE FILLETS WITH PECAN-OAT CRUST
2/3 cup pecan halves
1/3 cup old-fashioned rolled oats
1 tablespoon yellow cornmeal
1/4 teaspoon salt
2 egg whites
1 pound sole or flounder fillets
4 to 6 teaspoons vegetable oil
In a food processor or blender, combine pecans, oats, cornmeal and salt. Process to form medium-coarse meal, with bits of pecan no larger than a grain of rice. Spread the mixture on a flat plate.
Beat egg whites in a soup plate or shallow bowl until foamy.
Pat fillets dry. One at a time, dip each fillet in egg white, then in pecan mixture, pressing lightly to coat evenly on all sides.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add as many fillets as will fit without crowding. Cook until golden brown and just cooked through, about 2 to 3 minutes per side. Repeat with remaining fillets, adding more oil as necessary.
Makes 4 servings
Source: Georgia Pecan Commission
2/3 cup pecan halves
1/3 cup old-fashioned rolled oats
1 tablespoon yellow cornmeal
1/4 teaspoon salt
2 egg whites
1 pound sole or flounder fillets
4 to 6 teaspoons vegetable oil
In a food processor or blender, combine pecans, oats, cornmeal and salt. Process to form medium-coarse meal, with bits of pecan no larger than a grain of rice. Spread the mixture on a flat plate.
Beat egg whites in a soup plate or shallow bowl until foamy.
Pat fillets dry. One at a time, dip each fillet in egg white, then in pecan mixture, pressing lightly to coat evenly on all sides.
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add as many fillets as will fit without crowding. Cook until golden brown and just cooked through, about 2 to 3 minutes per side. Repeat with remaining fillets, adding more oil as necessary.
Makes 4 servings
Source: Georgia Pecan Commission
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