Pecan crusted orange roughy

Ingredients

• 14 ounces orange roughy
• ¼ cup soy flour
• ¼ cup fat-free half-and-half
• 1 egg
• ½ cup chopped pecans
• ½ cup seasoned panko bread crumbs
• salt & pepper
• 2 tablespoons olive oil

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Preparation

• Heat a large frying pan on medium heat.
• Combine the pecans and bread crumbs on one plate. Combine the milk and egg in another bowl. Place flour on a plate.
• Season the fish with salt and pepper and dredge in the soy flour. Then dip the fish into the egg/milk mixture and then bread crumbs/pecans.
• Add oil to hot pan. Add fish to hot oil and cook 3-5 minutes on each side until fish flakes easily. Coating should be golden brown.

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