Ingredients
Preparation 10 minutes, cooking time 15 minutes
Directions
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 the pecans, oats, cornmeal and salt. Process to form a medium-coarse meal, with bits of pecan no larger than a grain of rice. Spread the mixture on a flat plate.
Beat the 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 the 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 of the 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.
Nutrition information per serving: 263 cal., 26 g pro., 9 g carbo., 13 g fat (1 g saturated), 54 mg chol., 2 g fiber, 254 mg sodium.