- 1 pound fresh or frozen skinless catfish fillets, white fish, or orange roughy, about 1/2 inch thick
- Nonstick cooking spray
- 1/2 cup whole-grain cornmeal
- 1/3 cup finely chopped pecans
- 1/2 teaspoon potassium chloride salt substitute
- 1/4 cup whole wheat flour
- 1/4 teaspoon cayenne pepper
- 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
- 1 tablespoon water
- 2 small red and/or orange sweet peppers, seeded and cut into 1-inch-wide strips
- 1 medium zucchini, bias-sliced 1/2 inch thick
- 1 medium yellow summer squash, bias-sliced 1/2 inch thick
- 2 teaspoons olive oil
- 1/4 teaspoon salt-free seasoning blend
- Lemon wedges (optional)
Directions:
1. Preheat oven to 425 degree F. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Cut fish into 3- to 4-inch pieces; set aside. Line a 15x10x1-inch baking pan with foil. Coat foil with cooking spray; set aside.
2. In a shallow dish, stir together cornmeal, pecans, and salt substitute. In another dish, stir together flour and cayenne. In a small bowl, stir together flour and cayenne. In a small bowl, whisk egg and water.
3. Dip each piece of fish into flour mixture, shaking off any excess. Dip fish into egg mixture, then into pecan mixture to coat. Place in the prepared pan.
4. In a large bowl, combine sweet peppers, zucchini, and squash. Add oil and seasoning blend; toss to coat. Arrange vegetables next to fish, overlapping as needed to fit.
5. Bake, uncovered, for 20 to 25 minutes or until fish flakes easily when tested with a fork and vegetables are crisp-tender. If desired, serve with lemon wedges. Makes 4 servings.
