Pecan Crusted and Pan-Fried Halibut Recipe

Pecan Crusted and Pan-Fried Halibut Recipe by Susie T. Gibbs

Southern flavor and comfort. Nothing whistles dixie quicker than anything with a pecan coating. this is a perfect recipe to turn a low-fat protein into a perfectly ketogenic entree. don’t have the budget for halibut? Substitute any mild, firm, white-fleshed fish and go to town! (Pssst, it’s the South remember? try our country cousin, catfish.)

Pecan Crusted and Pan-Fried Halibut Recipe

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This is a perfect recipe to turn a low-fat protein into a perfectly ketogenic entree. don’t have the budget for halibut? Substitute any mild, firm, white-fleshed fish and go to town! (Pssst, it’s the South remember? try our country cousin, catfish.)

 

• Author: Susie T. Gibbs
• Yield: 4 servings 1x
• Diet: Diabetic

Ingredients

Units USM Scale 1x2x3x

For Coating

• 1/2 cup pork rind crumbs
• 1/4 cup Parmesan cheese — grated 2 tablespoons coconut flour
• 1/4 cup unsweetened coconut flakes
• 1/4 cup pecan pieces, ground to crumbs
• 1/8 cup mayonnaise — or about 3 egg whites separated

For halibut

• 1 1/2 pounds halibut fillets
• 1 teaspoon granulated garlic, divided 1 tablespoon parsley, freeze-dried, divided
• 1 teaspoon cajun spices — Paul Prudhomme’s blackening Spices, divided
• 3 tablespoons olive oil
• 3 tablespoons unsalted butter
• 1/2 lemon — cut into 4 wedges

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Instructions

1. Preheat oven to 350° F
2. Wash and dry fish filets and check for bones.
3. Cut fish into 4 equal portions, roughly the same thickness to ensure even cooking. The thicker the fish, the longer it takes to cook. Season fish with 1/2 of the spices called for and set aside.
4. Place pork rinds into food processor fitted with an S-blade. Pulse to partially break down, then add remaining coating ingredients and the second half of all the spices used to season the fish. Pulse until coating resembles fine cracker crumbs.
5. Coat each filet with 1 tablespoon of mayonnaise. Dredge fish in crumb mixture. Really press the crumbs into place. Allow to sit while non-stick pan pre-heats.
6. Pre-heat a heavy, non-stick skillet or seasoned cast iron skillet until very hot — about 2 minutes. Add oil and butter. Allow to melt and begin to bubble. Add fish filets. Cook over medium high heat for 2-4 minutes, until golden. Flip once and cook 2 more minutes.
7. Finish cooking filets in the oven, at 350° F for 3-5 additional minutes, depending on the thickness of the filet.
8. Fish is done when center of fish “gives” to the touch.
9. Remove from oven and serve immediately with a lemon wedge.

Notes

• Pecans and coconut make a surprising and crispy coating for light, flakey halibut filets. The Parmesan and pork rinds add the salty flare and help bulk up the coating mixture without adding a bunch of extra carbs. The mayonnaise helps the crumbs adhere and form a crispy crust that won’t fall
  off the fish.
• Finishing the fish in the oven helps keep it moist and done to perfection without over-browning the
  pecan crust.
• This preparation will work with any firm-fleshed, white fish, including cat fish, tilapia, or pangasius.
• Alter the cooking time to the thickness of the fish. Generally, fish takes 6-8 minutes per inch
  of thickness.

Nutrition

• Calories: 516
• Fat: 56g (72.5% calories from fat)
• Carbohydrates: 7g (Net Carbs 4g)
• Fiber: 3g
• Protein: 42g

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Substitutions and Variations: If you need or want to reduce the fat in this dish, simply substitute the mayonnaise for lightly beaten egg whites and oven-fry instead of pan-fry which will also omit the use of the olive oil and butter in favor of olive oil spray.

More Low-Carb Recipes & Articles by Susie T. Gibbs.