Crispy Fish Fingers with Jalapeno Ranch Salad

Gluten Free
Dairy Free
Low Fod Map
Health score
21%
Crispy Fish Fingers with Jalapeno Ranch Salad
30 min.
4
285kcal

Suggestions

Ingredients

  • cups cherry tomatoes halved
  • 0.3 cup cilantro leaves 
  • Tbsp juice of lime 
  • Tbsp oil 
  • lb orange roughy fillets 
  •  jalapeão peppers stemmed halved seeded
  • 0.5 cup lite ranch dressing kraft
  • 10 oz salad greens 
  •  env. oven fry fish fry seasoned coating mix for fish
  •  env. oven fry fish fry seasoned coating mix for fish

Equipment

  • food processor
  • bowl
  • frying pan
  • oven
  • blender
  • baking pan
  • aluminum foil

Directions

  1. Line 15x10x1-inch baking pan with foil. Coat evenly with oil.
  2. Cut fish into 3x1-inch strips. Moisten with water, then coat evenly with coating mix. Arrange in prepared pan.
  3. Bake at 425F 12 to 15 minutes or until fish flakes easily with fork.
  4. Meanwhile, place dressing, jalapeno peppers, cilantro and lime juice in blender or food processor container; cover. Process until smooth.
  5. Toss greens and tomatoes in large bowl.
  6. Add 1/2 of the dressing mixture; mix lightly. Top with baked fish fingers; drizzle with remaining dressing mixture.

Nutrition Facts

Calories285kcal
Protein29.44%
Fat55.99%
Carbs14.57%

Properties

Glycemic Index
10.5
Glycemic Load
0.18
Inflammation Score
-9
Nutrition Score
21.366956491185%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
2.81mg
Kaempferol
0.04mg
Myricetin
0.01mg
Quercetin
2.4mg

Nutrients percent of daily need

Calories:284.88kcal
14.24%
Fat:17.89g
27.52%
Saturated Fat:2.42g
15.1%
Carbohydrates:10.47g
3.49%
Net Carbohydrates:8.88g
3.23%
Sugar:4.83g
5.36%
Cholesterol:75.84mg
25.28%
Sodium:380.96mg
16.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.16g
42.33%
Selenium:77.36µg
110.51%
Vitamin C:83.79mg
101.56%
Vitamin K:53.12µg
50.59%
Vitamin A:1551.59IU
31.03%
Phosphorus:239.07mg
23.91%
Vitamin E:3.32mg
22.12%
Folate:73.91µg
18.48%
Potassium:611mg
17.46%
Manganese:0.33mg
16.5%
Vitamin B6:0.32mg
16.06%
Vitamin B3:2.84mg
14.22%
Iron:2.42mg
13.42%
Copper:0.23mg
11.28%
Magnesium:42.09mg
10.52%
Vitamin B2:0.15mg
8.73%
Vitamin B1:0.12mg
8.28%
Vitamin B12:0.48µg
8.03%
Fiber:1.59g
6.36%
Vitamin B5:0.55mg
5.52%
Calcium:43.68mg
4.37%
Zinc:0.65mg
4.36%