Coconut Walnut Halibut

Dairy Free
Health score
17%
Coconut Walnut Halibut
25 min.
4
4522kcal

Suggestions

Ingredients

  • ounce medallions can substitute grouper
  • cup asian breadcrumbs plain
  • 0.5 cup coconut or shredded
  • cup egg wash mixed well 2 eggs and
  • cup flour with a pinch of salt and white pepper all-purpose
  •  optional: lemon 
  • 0.5 gallon vegetable oil 
  • 0.5 cup walnut pieces can substitute pecans

Equipment

  • frying pan
  • paper towels
  • pot

Directions

  1. To prepare the fish, first coat the fish with flour, tap off excess and then dip into the egg wash.
  2. Mix the breadcrumbs, coconut and walnuts together in a third pan. Finish the fish in the coconut breading mixture. Ensure that the breading is evenly covering the fish, and then repeat with the remaining fish.
  3. Heat the oil in a large, heavy-duty pot or deep-fryer to 350 degrees F. Once the fish has been breaded, drop the breaded fish into the oil and cook until golden brown, about 90 seconds. Flip the fish once during the cooking process. Once cooked, remove and allow to rest on paper towels to absorb excess oil.
  4. During resting, sprinkle with salt and pepper, and then squeeze the lemon over the cooked fish.
  5. Serve.

Nutrition Facts

Calories4522kcal
Protein2.52%
Fat93.15%
Carbs4.33%

Properties

Glycemic Index
32.63
Glycemic Load
17.97
Inflammation Score
-8
Nutrition Score
28.169999993366%

Flavonoids

Cyanidin
0.4mg
Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
0.01mg
Myricetin
0.14mg
Quercetin
0.31mg

Nutrients percent of daily need

Calories:4521.99kcal
226.1%
Fat:476.25g
732.69%
Saturated Fat:76.34g
477.1%
Carbohydrates:49.76g
16.59%
Net Carbohydrates:45.06g
16.39%
Sugar:3.66g
4.07%
Cholesterol:225.99mg
75.33%
Sodium:1421.34mg
61.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.02g
58.04%
Vitamin K:836.46µg
796.63%
Vitamin E:37.94mg
252.94%
Manganese:1.14mg
56.78%
Selenium:37.88µg
54.12%
Vitamin B1:0.6mg
39.86%
Folate:134.53µg
33.63%
Vitamin B2:0.57mg
33.54%
Phosphorus:264.81mg
26.48%
Iron:4.74mg
26.33%
Copper:0.44mg
22.18%
Vitamin B3:3.93mg
19.63%
Fiber:4.69g
18.78%
Vitamin C:14.83mg
17.98%
Vitamin B5:1.38mg
13.82%
Magnesium:54.24mg
13.56%
Zinc:1.97mg
13.15%
Vitamin B6:0.26mg
12.76%
Calcium:110.87mg
11.09%
Vitamin B12:0.64µg
10.59%
Potassium:307.55mg
8.79%
Vitamin D:1.22µg
8.1%
Vitamin A:336.92IU
6.74%