Walnuts and fish provide protein and healthful fats that support brain development and help control inflammation.
The fish is finished in the oven, but you can skip that step and cook it through on the stove top.
- 1/2 cup flour
- 1 large egg, beaten
- 1 cup walnut pieces, finely chopped in a food processor
- Four 6-ounce white-fleshed, skin-on fish fillets, such as halibut, cod or tilapia, about 3/4 inch thick
- 1 1/2 teaspoons Cajun seasoning blend
- 1 tablespoon olive oil
- 1 tablespoon unsalted butter
- 1/2 lemon, for serving
Preheat the oven to 400 degrees. Have a plate at hand.
Place the flour in a shallow dish; do the same with the egg and the finely chopped walnuts, arranging the dishes in that order.
Season the fillets on both sides with the Cajun seasoning, then dip the flesh sides of each fish in the flour, shaking off any excess. Dip the floured sides of the fish into the egg, then press into the walnuts, coating evenly, resting the fish coated sides up on the plate as you work.
Heat the oil and butter in a large, ovenproof skillet over medium-high heat. As soon as the butter has melted, add the fish, coated sides down. Cook for 2 to 3 minutes, being careful to brown but not burn the nut coating. Use a flexible spatula to turn over the fillets, then transfer the skillet to the oven (or continue to cook on the stove top as needed). Roast for 3 to 4 minutes or just until cooked through (or longer, depending on the fish). The skin should be crisped.
Divide among individual plates; squeeze a little juice from the lemon half over each portion and serve right away.
Adapted from "The Family Chef," by Jewels and Jill Elmore (Celebra, 2009).
Tested by Bonnie S. Benwick.
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