Pecan crusted sole filet

5 of 5 (1)
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 3
  • Amount Per Serving
  • Calories: 418.2
  • Total Fat: 29.5 g
  • Cholesterol: 24.0 mg
  • Sodium: 596.0 mg
  • Total Carbs: 32.2 g
  • Dietary Fiber: 4.5 g
  • Protein: 13.5 g

View full nutritional breakdown of Pecan crusted sole filet calories by ingredient
Submitted by:


Very nice crispy fish without any frying. Nuts give it a rich taste. Very nice crispy fish without any frying. Nuts give it a rich taste.
Number of Servings: 3


    *egg beaten, 1
    *Flour, white, 0.25 cup
    Pecans, 1 cup, chopped up in food processor
    Bread crumbs, dry, grated, plain, 0.25 cup
    Brown Sugar, 1 tbspoons
    *McCormick Old Bay Seasoning, 0.5 tsp
    Salt, 0.5 tsp
    *filet of sole, 3 serving (remove)


Beat egg with 1 tbspoon water.

Mix breadcrumbs, pecans, Old Bay seasoning, salt. (I make my own breadcrumbs with a small food processor or the 'Graty'. I also used the 'Graty' to chop up the pecans.

Put fish (after drying, salt and peppering it) in flour, then eggs, then breading (I use tongs to avoid messy fingers).

Put on greased/sprayed baking sheet and bake @ 425 degrees for aprox 15 minutes until golden (I turn them over half-way through.

Number of Servings: 3

Recipe submitted by SparkPeople user LILINEWLIFE.

TAGS:  Fish | Dinner | Fish Dinner |

Rate This Recipe

Member Ratings For This Recipe

  • Incredible!
    Very good. Forgot the brown sugar - 8/10/10

    Was this review helpful?   yes  No