Pecans add crunch to fish fillets
Pecans and cornmeal make a crisp crust for fresh fish fillets. Hot pepper jelly is a quick way to add flavor to vegetables. Here it spices up a traditional succotash for the side dish.
A general rule of thumb for cooking fish is to cook it for 10 minutes per inch of thickness measured at the thickest part of the fish. To test for doneness, stick the point of a knife into the thickest section and gently pull some of the meat away. The flesh should be opaque, but juicy.
PECAN CRUSTED TILAPIA Serves 2
3 tablespoons chopped, unsalted pecans 1 tablespoon coarse cornmeal 1 egg white
¾ pound tilapia fillet 1 tablespoon olive oil Salt and freshly ground black pepper
Place pecans and cornmeal on a plate. Lightly beat the egg white. Dip the tilapia into the egg white and then into the chopped pecans, making sure all sides are covered. Gently, press pecans into the flesh. Heat the oil in a nonstick skillet over medium-high heat. Add the tilapia and sauté 4 minutes. Turn and sauté another 4 minutes. Test for doneness and cook a minute longer, if necessary. Sprinkle with salt and pepper to taste.
PER SERVING: 312 calories, 148 calories from fat, 16.4 g total fat, 2.8 g saturated fat, 9.8 g monounsaturated fat, 84 mg cholesterol, 118 mg sodium, 5.3 g carbohydrate, 1.1 g dietary fiber, 0.6 g sugars, 37.2 g protein
EXCHANGES: ½ carbohydrate, 5 lean meat, 1½ fat
HOT PEPPER SUCCOTASH
1 cup frozen corn kernels 1 cup frozen lima beans 2 tablespoons hot pepper jelly
Place hot pepper jelly, corn and lima beans in a skillet over medium-high heat. Sauté 3 minutes. The vegetables only need to be warmed through.
PER SERVING: 221 calories, 12 calories from fat, 1.3 g total fat, 0.3 g saturated fat, 0.3 g monounsaturated fat, 0 mg cholesterol, 57 mg sodium, 46.9 g carbohydrate, 6.4 g dietary fiber, 4.5 g sugars, 8.6 g protein EXCHANGES: 2 starch, 1 carbohydrate
— From “Fast and Flavorful: Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the
American Diabetes Association.