Memories and healthy recipes for your dinner table.

Pecan Crusted Fish Sticks

Nuts have been given such a bad rap for their high fat content. The truth is raw nuts do contain a heart healthy fat and are packed full of protein. Pecans are high in plant sterols which can aide in the prevention of heart disease. Plant sterols have the ability to block your body from absorbing cholesterol lowering your LDL. When eaten in moderation pecans in particular are a great source of vitamins and minerals.

The family will go nuts over these hearty Pecan Crusted Fish Sticks.

Source: Parents Magazine December 2010
1 pound Atlantic cod fillets, rinsed and patted dry
1 cup pecan halves
1 cup torn whole-wheat bread pieces
1/2 tsp salt
1/3 cup all-purpose flour
2 eggs, lightly beaten

Preheat oven to 450 degrees.

Coat a wire baking rack with nonstick cooking spray and place on a baking sheet or in a shallow baking pan.

Cut fish into about 14 3″ by 1″ strips.

Place pecans, bread pieces and salt in a food processor; pulse until fine. Place in a bowl or on a large plate. Put flour and eggs in separate bowls.

Lightly coat cod in flour. Dip in egg and roll in pecan mixture. Put fish on rack; coat with cooking spray.

Bake for 10 – 12 minutes or until golden.

Variations:
– The eggs may be replaced with milk or water.
– Swap the flour for ground flaxseed meal.