Walnut-Coated Walleye

  • Prep 20 min
  • Total 20 min
  • Servings 2
Walnut-Coated Walleye

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

Steps

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  • 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.

Nutritional Information

Nutrition Information

Nutrition Facts

Serving Size: 1 Serving
Calories
420
Calories from Fat
170
% Daily Value
Total Fat
19g
29%
Saturated Fat
2 1/2g
13%
Trans Fat
0g
Cholesterol
200mg
67%
Sodium
470mg
20%
Potassium
600mg
17%
Total Carbohydrate
20g
7%
Dietary Fiber
2g
7%
Sugars
0g
Protein
41g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
0%
0%
Calcium
6%
6%
Iron
15%
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 Choice
1
*Percent Daily Values are based on a 2,000 calorie diet.

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