Crispy Baked Fish with Tropical Salsa

Gluten Free
Dairy Free
Health score
23%
Crispy Baked Fish with Tropical Salsa
30 min.
4
323kcal

Suggestions


Are you ready to elevate your lunch or dinner with a dish that’s not only delicious but also healthy? Introducing our Crispy Baked Fish with Tropical Salsa! This gluten-free and dairy-free recipe is perfect for those looking to indulge in a flavorful meal without compromising on dietary needs. With a preparation time of just 30 minutes, you can whip up this delightful main course in no time, making it an ideal choice for busy weeknights or casual gatherings.

The star of this dish is the tender orange roughy, coated in a crispy cornmeal crust that’s seasoned to perfection with chili powder and salt. As it bakes to golden perfection, the aroma will have your taste buds tingling in anticipation. But what truly sets this recipe apart is the vibrant tropical salsa that accompanies the fish. Bursting with the sweetness of pineapple, mango, and kiwifruit, along with a hint of heat from jalapeño, this salsa adds a refreshing contrast that will transport you straight to a sunny beach.

Not only is this dish a feast for the senses, but it also boasts a balanced caloric breakdown, making it a guilt-free indulgence. Whether you’re serving it for a family dinner or impressing guests at a gathering, the Crispy Baked Fish with Tropical Salsa is sure to be a hit. Dive into this culinary adventure and savor the flavors of the tropics!

Ingredients

  • tablespoons butter 
  • 0.3 cup cornmeal yellow
  • teaspoon chili powder 
  • 1.3 teaspoons salt 
  • lb fish fillet white
  •  eggs beaten
  • oz pineapple chunks drained canned
  • tablespoon onion red finely chopped
  • tablespoon cilantro leaves fresh chopped
  • tablespoon juice of lime 
  •  kiwi fruit peeled chopped
  •  papaya pitted chopped
  •  jalapeno seeded finely chopped
  • 0.7 cup frangelico 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Heat oven to 425°F. In 13x9-inch pan, melt butter in oven.
  2. In small bowl, mix Bisquick mix, cornmeal, chili powder and salt. Dip fish fillets into egg, then coat with Bisquick mixture.
  3. Place in pan.
  4. Bake uncovered 10 minutes. Turn fish; bake about 15 minutes longer or until fish flakes easily with fork.
  5. Meanwhile, in glass or plastic bowl, mix all fruit salsa ingredients.
  6. Serve salsa with fish.

Nutrition Facts

Calories323kcal
Protein31.66%
Fat33.8%
Carbs34.54%

Properties

Glycemic Index
67.73
Glycemic Load
9.8
Inflammation Score
-8
Nutrition Score
21.465217258619%

Flavonoids

Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.02mg
Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Apigenin
0.01mg
Luteolin
0.23mg
Isorhamnetin
0.13mg
Kaempferol
0.26mg
Myricetin
0.02mg
Quercetin
0.77mg

Nutrients percent of daily need

Calories:322.53kcal
16.13%
Fat:12.46g
19.17%
Saturated Fat:2.95g
18.47%
Carbohydrates:28.66g
9.55%
Net Carbohydrates:24.68g
8.98%
Sugar:16.62g
18.47%
Cholesterol:97.62mg
32.54%
Sodium:917.02mg
39.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.26g
52.52%
Vitamin C:74.12mg
89.84%
Selenium:52.24µg
74.62%
Vitamin B12:1.9µg
31.67%
Vitamin A:1399.78IU
28%
Vitamin B3:5.31mg
26.55%
Phosphorus:262.34mg
26.23%
Vitamin D:3.74µg
24.9%
Potassium:674.86mg
19.28%
Vitamin B6:0.38mg
18.85%
Folate:74.74µg
18.68%
Magnesium:72.86mg
18.21%
Fiber:3.98g
15.91%
Vitamin K:14.7µg
14%
Copper:0.25mg
12.59%
Vitamin E:1.79mg
11.96%
Vitamin B1:0.17mg
11.2%
Vitamin B2:0.18mg
10.68%
Vitamin B5:1mg
9.99%
Iron:1.64mg
9.11%
Manganese:0.18mg
8.98%
Zinc:1.01mg
6.73%
Calcium:57.17mg
5.72%