Pecans, oats tasty, crispy fish coating

In this quickly made fish dish, a wholesome combination of pecans and oats makes a crisp coating for the fish. If sole is not available in your market the day you want to make the dish, flounder fillets can be substituted.

Sole Fillets with Pecan-Oat Crust

From the Georgia Pecan Commission for the Associated Press

2/3 cup 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

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 larger than a grain of rice. Spread the mixture on a flat plate.

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.

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.

Yield: 4 servings

Nutrition information per serving: 263 calories, 13 grams fat (1 gram saturated, 44 percent fat calories), 26 grams protein, 9 grams carbohydrate, 54 milligrams cholesterol, 2 grams dietary fiber, 254 milligrams sodium.