When you’re looking for fast food that tastes like a special occasion, white fish always gets the job done. If you still believe that quick and easy meals need to be boring, then immediately stop what you’re doing and try our recipe for Sage- and Pecan-Crusted White Fish! It’s a five ingredient, 15-minute meal that will help you savor cool-weather flavors, switch up your weeknight repertoire and dare we say it, bring a little razzle-dazzle to the table. Any Seafoodies out there who are stuck in the dreaded dinner rut, get ready to be airlifted to higher ground!
The Dish on Fish team has logged its fair share of frequent flier miles in the test kitchen, and we all agree: This recipe’s a keeper! Created in partnership with fANNEtastic Food, this dish features white fish coated with a fall-forward blend of pecans, fresh sage and flaxseed meal that becomes pleasantly fragrant when it hits the pan. After sautéing the fillets, top them with additional toasted pecans and serve with brown rice and veggies for a nutritionally balanced meal. The mildness of the white fish and crispy crust make this a kid-friendly recipe to try out on your little Seafoodies, too!
The Dietary Guidelines for Americans recommend that we all eat a variety of seafood — white fish, fatty fish and shellfish — 2 to 3 times a week. White fish, such as cod, halibut and Wild Alaska Pollock, is a fantastic fish to keep in your recipe rotation. It’s versatile and works with just about any cuisine or flavor profile. It’s healthy, too—low in calories, loaded with lean protein and especially rich in phosphorus and immune-boosting B vitamins. Plus, since white fish is so delicious and easy to prepare, you’ll find yourself turning to recipes like this one again and again. It’s destined to become a family favorite!
Sage- and Pecan-Crusted White Fish
Prep time: 5 minutes
Cook time: 10 minutes
Total time: 15 minutes
- 1 cup roughly chopped pecans
- ¼ cup ground flax meal
- ½ teaspoon salt
- 1 tablespoon finely chopped fresh sage
- 4 white fish fillets
- 1 tablespoon olive oil
- Using a food processor or large knife, chop 1/2 cup of the pecans until very finely chopped. Combine the finely chopped pecans, flax meal, salt and sage in a large, shallow dish. Press the fish fillets into the pecan mixture, to coat.
- Heat half of the olive oil in a large sauté pan over medium-high heat. Add two of the fish fillets. Don’t worry if the pecans don’t stick to the fish — just push any larger pieces under the fish and press down firmly; they’ll bind better as it cooks.
- Cook the fish for 3 to 4 minutes on each side, until the pecan mixture is fragrant and the fish flakes easily with a fork. Repeat this process with the remaining olive oil and the two other fish fillets.
- Once all of the fish is cooked and removed from the pan, add the remaining 1/2 cup of roughly chopped pecans to the pan. Cook, stirring constantly, until fragrant. Sprinkle the toasted pecans on top of the fish and serve with quinoa (or brown rice) and roasted vegetables.