Walnut-Coated Walleye

  • Prep Time 20 min
  • Total Time 20 min
  • Servings 2

Ingredients

Ingredients

3/4
lb walleye fillets, cut into 2 serving pieces
2
tablespoons all-purpose flour
1
egg or 2 egg whites
1
tablespoon water
1/4
cup all-purpose flour
1/4
cup finely chopped walnuts
1
tablespoon chopped fresh chives
1/4
teaspoon salt
1/8
teaspoon pepper
2
teaspoons canola oil

Directions

Directions

  • 1 Rinse fish; pat dry with paper towels. Place 2 tablespoons flour on sheet of waxed paper. In shallow dish, beat egg and water with fork or wire whisk until well mixed. In another shallow dish, mix 1/4 cup flour, the walnuts, chives, salt and pepper.
  • 2 Coat fish with flour, then dip into egg mixture. Coat both sides with walnut mixture.
  • 3 In 10-inch nonstick skillet, heat oil over medium heat. Add fish; cook 5 to 10 minutes, turning once, until fish flakes easily with fork.

Notes










Tips

Expert Tips

Coating the fish with walnuts adds flavor and crunch.

Because walnuts are high in fat (a good fat for your heart), they can become rancid easily, so it's a good idea to taste them before using if you've had them for a while.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
420
(
Calories from Fat
170),
% Daily Value
Total Fat
19g
19%
(Saturated Fat
2 1/2g,
2 1/2%
Trans Fat
0g
0%
),
Cholesterol
200mg
200%;
Sodium
470mg
470%;
Total Carbohydrate
20g
20%
(Dietary Fiber
2g
2%
  Sugars
0g
0%
),
Protein
41g
41%
;
% Daily Value*:
Vitamin A
6%;
Vitamin C
0%;
Calcium
6%;
Iron
15%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 5 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 3 Fat;
Carbohydrate Choices:
1
*Percent Daily Values are based on a 2,000 calorie diet.