100 Healthy Recipes
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Ingredients
- 1 1/2 pounds mahi mahi, fillet, raw
- 1 cups pecans, chopped
- 2 tablespoons flour, all-purpose
- 1/2 cups liquid egg substitute
- 1/4 teaspoons salt
- 1/4 teaspoons black pepper
Preparation:
- Preheat oven to 375°F. Rinse fish; pat dry with paper towels. Cut into six 4-ounce pieces, if necessary.
- Be sure that pecans are very finely chopped - process briefly in food processor or blender, if necessary. Mix chopped pecans with flour, and place in a shallow pan.
- Whisk egg substitute with salt and pepper until blended. Dip each fish fillet into egg mixture and then into pecan mixture.
- Coat thoroughly and place in a shallow baking dish lightly coated with cooking spray. Bake for 15 to 20 minutes or until fish flakes easily with a fork.
- Serve immediately with steamed asparagus or green beans and wild rice pilaf, if desired.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat | 3.5 |
| Fat | 2.5 |
| Milk | 0.0 |
| Vegetable | 0.0 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch | 0.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
260 |
| Calories from Fat | 140 |
| Total Fat | 16g |
| Saturated Fat | 1.5g |
| Cholesterol | 85mg |
| Sodium | 230mg |
| Total Carbohydrate | 5g |
| Dietary Fiber | 2g |
| Sugars | less than 1g |
| Protein | 26g |
| Vitamin A | 6% |
| Calcium | 4% |
| Iron | 15% |
| Not a significant source of Vitamin C |
