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Pecan Crusted Swordfish
Courtesy of Florida Agriculture Bureau of Seafood & Aquaculture
Prep Time: 10 Min.
Cook Time: 15 Min.
What you need:
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+ 1/2 c. flour
+ 3 Tbsp. fresh Florida Italian parsley,chopped
+ 1/4 tsp. Florida garlic, minced
+ 1/4 tsp. dried ancho chile powder
+ salt, to taste
+ freshly ground black pepper, to taste
+ 1 egg, beaten
+ 1 c. chopped pecans
+ 4 - (6 oz.) swordfish steaks, 1-1/2-in. thick, skin removed
+ 2 Tbsp. olive oil
+ 1 Tbsp. butter
+ lemon wedges
What to do:
1. Preheat the oven 375°F. Combine the flour, parsley and seasonings in a flat pie pan. Place beaten egg and pecans in separate flat pans. Dredge the steaks in the seasoned flour; then dip into beaten egg and coat with the pecans on all sides. Set aside.
2. In a large skillet over medium heat, heat the oil and butter. When hot, add the fillets and sauté for 2 min. per side. Transfer the fillets to a baking sheet and bake for 10 min. until opaque in center. Serve with lemon wedges.
Recipe courtesy of Florida Department of Agriculture Bureau of Seafood and Aquaculture Marketing
Calories: 549; Calories From Fat: 334; Total Fat: 38g; Saturated Fat: 7g; Cholesterol: 128mg; Total Carbs: 15g; Protein: 39g;