Crusted Fish with Tomato-Bean Stew

Dairy Free
Health score
1%
Crusted Fish with Tomato-Bean Stew
30 min.
30
79kcal

Suggestions

Ingredients

  • 0.3 cup planters almonds toasted sliced
  • 15 oz pinto beans rinsed canned
  • oz tomato sauce canned
  • cup chicken broth 
  • tsp chili powder divided
  • 1.5 lb filets skinless
  • 1.5 cups rice white hot cooked
  •  green onions chopped
  • Tbsp 2 tbsp. kraft zesty italian dressing italian kraft
  • 0.3 cup real mayo mayonnaise kraft
  • 0.3 cup raisins 
  • 20  ritz crackers crushed
  • small onion yellow sliced

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat dressing in medium saucepan on medium-high heat.
  2. Add yellow onions; cook and stir 3 min.
  3. Add beans, tomato sauce, broth and 1/2 tsp. chili powder. Bring to boil. Simmer on medium-low heat 10 min., stirring occasionally.
  4. Meanwhile, place cracker crumbs in pie plate.
  5. Mix mayo and remaining chili powder; brush fish with mayo mixture. Dip in crumb mixture until coated on both sides; gently shake off excess crumb mixture. Cook in large nonstick skillet on medium-high heat 3 to 4 min. on each side or until fish flakes easily with fork. Meanwhile, stir raisins into stew; cook 5 min. or until stew is thickened, stirring occasionally.
  6. Spoon 1/4 cup rice onto each of 6 serving plates. Top with stew and fish.
  7. Sprinkle with nuts and green onions.

Nutrition Facts

Calories79kcal
Protein27.94%
Fat33%
Carbs39.06%

Properties

Glycemic Index
12.56
Glycemic Load
3.78
Inflammation Score
-2
Nutrition Score
3.8960869882418%

Flavonoids

Cyanidin
0.03mg
Catechin
0.01mg
Epigallocatechin
0.03mg
Epicatechin
0.01mg
Isorhamnetin
0.14mg
Kaempferol
0.03mg
Quercetin
0.56mg

Nutrients percent of daily need

Calories:78.6kcal
3.93%
Fat:2.89g
4.45%
Saturated Fat:0.46g
2.86%
Carbohydrates:7.7g
2.57%
Net Carbohydrates:6.56g
2.38%
Sugar:0.9g
1%
Cholesterol:10.69mg
3.56%
Sodium:156.48mg
6.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.51g
11.02%
Selenium:8.41µg
12.02%
Phosphorus:77.9mg
7.79%
Manganese:0.14mg
7.05%
Vitamin K:6.88µg
6.56%
Potassium:187.82mg
5.37%
Vitamin E:0.79mg
5.3%
Vitamin B6:0.09mg
4.58%
Fiber:1.14g
4.58%
Magnesium:18.19mg
4.55%
Vitamin B3:0.8mg
3.98%
Vitamin B12:0.21µg
3.5%
Iron:0.59mg
3.25%
Copper:0.06mg
3.22%
Vitamin B1:0.04mg
2.94%
Vitamin B2:0.05mg
2.89%
Folate:8.91µg
2.23%
Calcium:20.31mg
2.03%
Zinc:0.3mg
2.02%
Vitamin A:78.25IU
1.56%
Vitamin C:1.25mg
1.51%
Vitamin D:0.21µg
1.39%
Vitamin B5:0.13mg
1.29%