Pecan Crusted Trout South Beach Diet Phase1
Elevate your dinner table with this flavorful Pecan-Crusted Trout, a South Beach Diet Phase 1-approved recipe that's as wholesome as it is delicious. Featuring succulent trout fillets coated in a crunchy, nutty crust made from finely chopped pecans, Parmesan cheese, and a blend of savory spices, this dish offers a perfect balance of protein and healthy fats. The easy prep involves dipping the fish in beaten egg before pressing it into the pecan mixture, ensuring every bite is coated in crispy, golden goodness. Baked to perfection in just 15 minutes, this low-carb, gluten-free dinner is perfect for those seeking a quick, nutritious meal that doesn’t compromise on flavor. Serve with a squeeze of fresh lemon for a bright, zesty finish that complements the richness of the pecan crust. Perfect for weeknight cooking or impressing guests, this dish brings gourmet taste to your table effortlessly!
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) Trout fillets
- 0.5 cups Pecans
- 0.25 cups Parmesan cheese (grated)
- 0.5 teaspoons Salt
- 0.5 teaspoons Black pepper
- 0.5 teaspoons Paprika
- 1 large (beaten) Egg
- 1 spray can Olive oil spray
- 4 pieces (optional) Lemon wedges
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper or aluminum foil. Lightly grease it with olive oil spray to prevent sticking.
In a food processor, pulse the pecans until finely chopped. Be careful not to over-process and turn them into a paste.
Transfer the chopped pecans to a shallow bowl and mix in the Parmesan cheese, salt, black pepper, and paprika.
In another shallow bowl, beat the egg until well mixed.
Pat the trout fillets dry with a paper towel and dip each fillet into the beaten egg, coating both sides evenly.
Press each egg-coated fillet into the pecan mixture, ensuring a generous, even coating on both sides. Place the crusted fillets on the prepared baking sheet, skin-side down.
Lightly spray the tops of the fillets with olive oil spray to help the crust turn golden and crispy during baking.
Bake in the preheated oven for 12-15 minutes, or until the trout is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Remove the fillets from the oven and let them rest for 2-3 minutes before serving.
Serve the pecan-crusted trout with optional lemon wedges on the side for added brightness.
Nutrition Facts
Calories |
818 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.8 g | 92% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 174 mg | 58% | |
| Sodium | 581 mg | 25% | |
| Total Carbohydrate | 5.8 g | 2% | |
| Dietary Fiber | 2.5 g | 9% | |
| Total Sugars | 1.7 g | ||
| Protein | 42.8 g | 86% | |
| Vitamin D | 17.4 mcg | 87% | |
| Calcium | 221 mg | 17% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 763 mg | 16% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
