Nut Crusted Baked Fish with Roasted Vegetables

Delicious!

INGREDIENTS

Approximately 2 Tablespoons plus 1 teaspoon Peanut or Vegetable oil

1 lb fresh thick Corvina Filets (you may substitute another white fish such as Grouper or Snapper)

1/2 cup chopped Pecans

1/8 cup Almond Meal

1/2 teaspoon Onion Powder

1/4 cup Carbalose Low Carb Flour (may be purchased from Netrition.com )

1/4 teaspoon Cayenne Pepper

1 Egg

1 Tablespoon Water

2 Bell Peppers, preferably one each of two different colors such as a Red and a Yellow.

1 medium Zucchini

1 medium Yellow Squash

Old Bay Seasoning (or Seasoned Salt) and Freshly Ground Black Pepper

Preheat the oven to 425 degrees.

Cover a shallow roasting pan or jelly roll pan with aluminum foil and coat with about 1 tablespoon of oil.

Use your fingers to distribute the oil so that the entire surface has a thin coat.

Chop the Pecans using a hand chopper.

In a shallow bowl, mix the chopped Pecans with the Almond Meal, Onion Powder and 1/4 of a teaspoon of Old Bay seasoning.

In another shallow bowl mix the Carbalose Flour with the Cayenne Pepper.

In another shallow bowl, wisk together one egg with 1 teaspoon of the oil and a tablespoon of water.

If needed, cut the filets into serving sized pieces.

Rinse with cold water and pat dry with paper towels.

Dredge the filets in the flour mixture and shake to remove any excess flour.

Next, dredge the floured filets in the egg mixture.

Coat the filets with the nut mixture pressing lightly to ensure they stick.

Place the filets in the middle of the prepared pan.

Wash, clean and cut the peppers, yellow squash and zucchini into chunks, and place in a large bowl or ziploc bag.

Drizzle about 1 tablespoon of oil over the veggies and season with Old Bay and Black Pepper to taste.

Stir or shake to ensure even coating.

Arrange the vegetables around the filets in the pan.

Bake in the preheated oven for approximately 25 minutes or until the fish and veggies start to brown and the fish flakes easily with a fork.

Serve!

Enjoy!

Blackened Tuna Steaks

Dinner is ready in a flash with this recipe. Using my  Cajun Spice Rub that I have mixed in advance to have on hand for quick dinners. I can whip this up in less than 15 minutes.

INGREDIENTS

Tuna Steaks

Cajun Spice Rub (click for my recipe)

Small amount of oil for cooking

INSTRUCTIONS

Place Tuna Steaks on a large plate or cutting board.

Sprinkle liberally with the spice blend and pat in the spices with your hand. Flip and do the same on the other side.

Heat a small amount of oil in a non-stick or cast iron pan on medium high heat.

Cook quickly until Tuna blackens on the first side and then flip and cook the other side. It will depend on how hot you have your pan, but this should only take a couple of minutes on each side. Cook til desired doneness.

And Enjoy!

Note: Tuna is said to be best when cooked rare. It is up to your personnal preferences how well you cook it. Tuna has zero carbs. The spices will have some carbs, refer to the spice rub recipe to calculate how many you used.