Pecan Crusted and Pan-Fried Halibut Recipe
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.)
- Yield: 4 servings
- Diet: Diabetic
Ingredients
Units
Scale
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
- 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
Instructions
- Preheat oven to 350° F
- Wash and dry fish filets and check for bones.
- 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.
- 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.
- 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.
- 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.
- Finish cooking filets in the oven, at 350° F for 3-5 additional minutes, depending on the thickness of the filet.
- Fish is done when center of fish “gives” to the touch.
- 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
