PECAN-CRUSTED GROUPER (may substitute Ponga, Tilapia, Cod etc.)
¼ C Toasted Pecans, chopped (may sub Walnuts)(sauté pecans in butter and sugar)
2 T. Yellow Onion
¾ t. Curry Powder
¼ t. Salt
¼ t. Cumin, ground
1/8 t. Pepper, red ground
5 Ritz Crackers; crushed
1 Clove Garlic, minced
½ t. Worcestershire Sauce
4 – 6oz. Grouper Filets
1) Preheat oven to 375.
2) Combine first 8 ingredients in a bowl; stir well. Set aside. Combine melted butter and Worcestershire Sauce.
3) Arrange fish on a jelly-roll pan coated with cooking spray. Spread ¾ teaspoon butter mixture on each filet. Top with equal amounts of crust mixture, covering each piece entirely with crumbs.
4) Lightly coat tops of each filet with cooking spray. Bake at 400 for 12-14 minutes (or 375 for 15-20 min.) or until fish flakes easily with a fork.
Nutritional info (per serving): Calories 249, Saturated Fat 2.5g, Sodium 302mg, Dietary Fiber 1g, Total Fat 10g, Carbs 6g, Cholesterol 68mg, Protein 33g