Sole Fillets with Pecan-Oat Crust

  • Yield 4 servings

This wholesome combination of pecans and oats forms a crisp, delicious golden coating for fish that can be assembled in just a few minutes.

Georgia Pecan Commission


2/3 cup Georgia pecan halves
1/3 cup old-fashioned rolled oats
1 tablespoon yellow cornmeal
1/4 teaspoon salt
2 egg whites
1 pound sole or flounder fillets
4 to 6 teaspoons vegetable oil


  1. In a food processor or blender, combine the pecans, oats, cornmeal and salt. Process to form a medium coarse meal, with bits of pecan no large than a grain of rice. Spread the mixture on a flat plate.
  2. Beat the egg whites in a soup plate or shallow bowl until foamy. Pat fillets dry. One at a time, dip each fillet in egg white, then in the pecan mixture, pressing lightly to coat evenly on all sides.
  3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add as many of the fillets as will fit without crowding. Cook until golden brown and just cooked through, about 2 to 3 minutes per side. Repeat with remaining fillets, adding more oil as necessary.

Recipe courtesy of the Georgia Pecan Commission



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