Healthy pecan crusted fish recipe

Pecan Crusted Flounder Recipe




Yield 4

A delicious pecan and walnut crusted fish. Serve with a fresh salad and/or roasted brussels sprouts on the side to complete this healthy meal.


For the Fish:

For the Salad:


  1. Preheat oven to 400°F and make sure fish is defrosted if using frozen.
  2. In a bowl, whisk eggs until smooth in a bowl.
  3. Put ground nuts on a large plate.
  4. Dredge each piece of fish in egg and then dip in the ground  nuts. Nut mixture will not stick as well as flour and this is ok. You should have some leftover nut meal after lightly coating the fish.
  5. Carefully place each piece in a large baking dish.
  6. After all fish is in dish, top with any remaining ground nuts and pat down.
  7. Pour melted butter or ghee over fillets.
  8. Put fish into preheated oven and bake 15-20 minutes or until cooked through and starting to flake.
  9. While cooking, prepare salad by washing spinach and lettuce and topping with desired toppings: pumpkin seeds, nuts, feta cheese, olive oil, and homemade dressing of choice.
  10. Serve and enjoy!


Can't do eggs? I've had success with these egg alternatives.

Courses Main

Cuisine Fish

Nutrition Facts

Serving Size 1 filet

Amount Per Serving

Calories 424

% Daily Value

Total Fat 20.3 g


Saturated Fat 5.8 g


Cholesterol 3.3 mg


Sodium 206 mg


Dietary Fiber 2.1 g


Sugars 0.5 g

Protein 41 g


* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Recipe by Wellness Mama® at