Crispy Curry Fish with Peanut-Mango Slaw

Gluten Free
Dairy Free
Health score
1%
Crispy Curry Fish with Peanut-Mango Slaw
30 min.
30
86kcal

Suggestions

Ingredients

  • lb filets 
  • cup cucumber quartered
  • 1.5 tsp curry powder divided
  • cups coleslaw blend (cabbage slaw mix)
  •  mangos peeled chopped
  • 0.3 cup planters cocktail peanuts chopped
  • 0.3 cup mayo reduced fat mayonnaise light kraft
  •  env. shake 'n bake chicken coating mix 

Equipment

  • bowl
  • baking sheet
  • oven
  • aluminum foil

Directions

  1. Heat oven to 400F.
  2. Mix coating mix and 1 tsp. curry powder in shaker bag.
  3. Add fish, 1 piece at a time, to shaker bag; shake until evenly coated.
  4. Place on foil-covered baking sheet sprayed with cooking spray.
  5. Bake 20 min. or until fish flakes easily with fork. Meanwhile, mix mayo and remaining curry powder in large bowl.
  6. Add coleslaw blend, mangos, cucumbers and nuts; toss to coat.
  7. Serve fish with coleslaw.

Nutrition Facts

Calories86kcal
Protein37.35%
Fat52.81%
Carbs9.84%

Properties

Glycemic Index
4.33
Glycemic Load
0.64
Inflammation Score
-2
Nutrition Score
4.3808695440707%

Flavonoids

Cyanidin
0.01mg
Catechin
0.12mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:85.7kcal
4.28%
Fat:5g
7.69%
Saturated Fat:1.28g
8.02%
Carbohydrates:2.1g
0.7%
Net Carbohydrates:1.57g
0.57%
Sugar:1.37g
1.53%
Cholesterol:25.84mg
8.61%
Sodium:43.53mg
1.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.96g
15.91%
Selenium:8.89µg
12.7%
Vitamin B3:2.31mg
11.53%
Vitamin K:9.2µg
8.76%
Vitamin C:6.64mg
8.05%
Phosphorus:77.69mg
7.77%
Vitamin B6:0.15mg
7.67%
Potassium:155.1mg
4.43%
Magnesium:14.84mg
3.71%
Vitamin B12:0.22µg
3.61%
Folate:13.33µg
3.33%
Manganese:0.07mg
3.31%
Vitamin B5:0.32mg
3.21%
Zinc:0.46mg
3.08%
Vitamin B1:0.04mg
2.96%
Vitamin B2:0.05mg
2.92%
Vitamin A:130.89IU
2.62%
Iron:0.43mg
2.39%
Vitamin E:0.31mg
2.09%
Fiber:0.52g
2.09%
Copper:0.04mg
2.06%
Vitamin D:0.19µg
1.25%
Calcium:12.2mg
1.22%