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Clean Eating Pecan Crusted Dover Sole

Dover Sole Recipe With Pecan Crust

Course Seafood
Cuisine American
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Yield 2 servings
Calories 431 kcal
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
US Customary - Metric

Instructions

  1. In a food processor, blend the pecans, garlic powder and lime zest until well ground and blended. Transfer to a plate.

  2. 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.

  3. 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.

  4. Bake at 350 F. for 15 minutes or until cooked through.

  5. Allow to cool slightly and serve with a bit of fresh lime juice.

Recipe Notes

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

Nutrition Facts
Dover Sole Recipe With Pecan Crust
Amount Per Serving (0.5 the recipe)
Calories 431 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 4g25%
Cholesterol 156mg52%
Sodium 381mg17%
Potassium 476mg14%
Carbohydrates 13g4%
Fiber 5g21%
Sugar 2g2%
Protein 23g46%
Vitamin A 191IU4%
Vitamin C 5mg6%
Calcium 74mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.