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Ингредиенты
- 1/2 lb Lump crabmeat -- liquid removed
- 1/4 c. Pecans -- minced, toasted
- 1/4 c. Minced green onions
- 1 Tbsp. Red bell pepper -- chopped
- 1 Tbsp. Fresh lemon juice
- 1/4 tsp Salt
- 1/8 tsp Pepper
- 2 Tbsp. Emeril's creole seasoning --
- Â Â Plus 2 tsp.
- Â Â Or possibly commercial creole
- Â Â Seasoning
- 1 lb Flounder fillet -- 4
- Â Â Portions
- 1/2 c. All-purpose flour --
- Â Â Divided
- 1/4 c. 1% lowfat milk
- 1 x Egg -- lightly beaten
- 3 Tbsp. Pecans -- grnd
- 1 Tbsp. Extra virgin olive oil
- 8 x Lemon wedges
Инструкции
- Combine first 7 ingredients in a small bowl; stir well, and set aside. Rub 2 tsp. of Emeril's Creole Seasoning over both sides of the fish fillets, and set the fish aside. Combine 1/4 c. flour and 1 Tbsp. Emeril's Creole Seasoning in a shallow dish. Combine lowfat milk and egg in a shallow dish. Combine the remaining 1/4 c. flour, remaining Emeril's Creole Seasoning, and grnd pecans in a shallow dish. Dredge each piece of fish in flour mix, dip into lowfat milk mix, and dredge in grnd pecan mix. Heat oil in a large nonstick skillet over high heat till warm. Add in fish; cook 1 1/2 min on each side or possibly till fish flakes easily when tested with a fork. Serve immediately with crabmeat mix and lemon wedges.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1181g | |
| Calories 1333 | |
| Calories from Fat 402 | 30% |
| Total Fat 46.27g | 58% |
| Saturated Fat 7.22g | 29% |
| Trans Fat 0.0g | |
| Cholesterol 609mg | 203% |
| Sodium 1803mg | 75% |
| Potassium 3251mg | 93% |
| Total Carbs 81.21g | 22% |
| Dietary Fiber 11.9g | 40% |
| Sugars 12.08g | 8% |
| Protein 151.67g | 243% |
