Dover Sole Recipe With Pecan Crust

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This dover sole recipe with a pecan crust is deliciously light while being packed with good nutrition, and it pairs great with just about any side you care to put it with!

Holy hairballs!!! I did it!!! I FINALLY made a great piece of fish!!! Can you believe it only took me 3 1/2 years to do it?? But I did it! Can you tell I’m doing the Snoopy Dance?

Clean Eating Pecan Crusted Dover Sole

This delicious, gluten free recipe is very soft, has simple and delicate yet delicious flavor thanks to the lime and pecans, and is perfect served with a side of just about any veggie you like. Cauliflower would be an excellent choice here.

And the best part is, Mini Chef loved it! In fact, he had no idea he was eating fish. I let him eat the whole thing before I started to refer to dinner as “fish”. Normally, he won’t touch the stuff.

Of course, it’s debatable as to whether he doesn’t like fish because it’s fish, or because I cooked it. (As I’ve said before, fish is not my strong suit). But any way you cook it, he loved this and he ate 2 pieces to prove it. I hope you’ll enjoy it too!

HEALTHY FISH RECIPES:

Copyright Information For The Gracious Pantry

DOVER SOLE RECIPE WITH PECAN CRUST

Clean Eating Pecan Crusted Dover Sole

Dover Sole Recipe With Pecan Crust

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Course: Seafood
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2 servings
Calories: 431kcal
Author: The Gracious Pantry

Ingredients

  • 1/2 lb. wild caught dover sole fillets
  • 3/4 cup pecan pieces
  • 1 tbsp. garlic powder
  • 1 medium lime (zest and juice separated)
  • 1 large egg

Instructions

  • In a food processor, blend the pecans, garlic powder and lime zest until well ground and blended. Transfer to a plate.
  • Break the egg into a bowl large enough to roll the fish fillets in. Whisk a bit to break up the yolk and blend the yolks and whites.
  • Dip the fish fillets in the egg and then into the nut mixture. Coat it well and transfer to an oiled baking dish or a parchment lined cookie sheet.
  • Bake at 350 F. for 15 minutes or until cooked through.
  • Allow to cool slightly and serve with a bit of fresh lime juice.

Notes

Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.

Nutrition

Serving: 0.5the recipe | Calories: 431kcal | Carbohydrates: 13g | Protein: 23g | Fat: 34g | Saturated Fat: 4g | Cholesterol: 156mg | Sodium: 381mg | Potassium: 476mg | Fiber: 5g | Sugar: 2g | Vitamin A: 191IU | Vitamin C: 5mg | Calcium: 74mg | Iron: 2mg

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