Spicy Pecan Crusted Grouper
|Chopped scallions||1⁄2 Cup (8 tbs)|
|Low sodium teriyaki sauce||3 Tablespoon|
|Garlic clove||1 Large, minced|
|Minced fresh ginger||1 Teaspoon|
|Grouper fillets||16 Ounce (4 pieces, 4 ounce each)|
|Fresh bread crumbs||1 Cup (16 tbs)|
|Whole grain cereal flakes||1⁄2 Cup (8 tbs), coarsely crushed|
|Chopped toasted pecans||1⁄4 Cup (4 tbs)|
|Ground black pepper||1 Teaspoon|
|Shredded fresh basil||2 Tablespoon|
In a 9" X 9" glass baking dish, combine the scallions, teriyaki sauce, garlic, and ginger.
Place the grouper in the marinade and turn to coat both sides.
Cover and refrigerate for 1 to 2 hours.
In a pie plate, combine the bread crumbs, cereal flakes, pecans, and pepper.
Remove the grouper from the marinade; discard the marinade.
Press each fillet into the crumb mixture to coat all sides.
Goat a large no-stick skillet with no-stick spray and place over medium-high heat until hot.
Add the grouper and cook for 3 to 4 minutes, or until golden brown on the bottom.
Mist the top of the fillets with no-stick spray, then flip and cook for 3 to 4 minutes more, or until the grouper flakes easily when tested with a fork.
Sprinkle with the basil.
Calories 296 Calories from Fat 40
% Daily Value*
Total Fat 4 g6.8%
Saturated Fat 0.62 g3.1%
Trans Fat 0 g
Cholesterol 42 mg14%
Sodium 412.2 mg17.2%
Total Carbohydrates 39 g12.9%
Dietary Fiber 4.3 g17%
Sugars 7.5 g
Protein 27 g54.3%
Vitamin A 23.4% Vitamin C 16.9%
Calcium 9.7% Iron 57.1%
*Based on a 2000 Calorie diet