Pecan-Crusted Catfish

These nuts create a crunchy golden-brown crust that's great with fish -- and good for you. It's high in heart-healthy fats, cholesterol-free, and delicious.

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Prep: 5 min.
Bake: 10 min.

You Will Need
4 tbs. Dijon mustard
2 tbs. 2% milk
1/2 tsp. dill
1 cup ground pecans
4 catfish fillets (6 oz. each)

What to Do
1. In shallow bowl, combine mustard, milk, and dill. Place pecans in another shallow bowl. Dip fillets in mustard mixture and then in pecans. Place on baking sheet coated with cooking spray.

2. Bake at 425° for 10 to 12 minutes or until fish flakes easily with a fork.

Yield: 4 servings ($2.17 per serving)

Nutrition Facts: 1 fillet equals 341 calories, 23 g fat (4 g saturated fat), 80 mg cholesterol, 333 mg sodium, 4 g carbohydrate, 1 g fiber, 29 g protein.

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From Reader's Digest - June 2009
 
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