Curried Mahimahi

Dairy Free
Health score
7%
Curried Mahimahi
45 min.
4
262kcal

Suggestions

Ingredients

  • teaspoon curry powder 
  • tablespoon flour all-purpose
  • 0.3 cup green onions sliced 1
  • 16 ounce mahimahi fillets 3/
  • 0.3 cup mango chutney hot
  • 0.1 teaspoon pepper 
  • tablespoons raisins 
  • 0.3 teaspoon salt 
  • tablespoons coconut or sweetened flaked
  • teaspoons vegetable oil 
  • tablespoon water hot

Equipment

  • bowl
  • frying pan

Directions

  1. Combine first 4 ingredients in a shallow bowl; dredge one side of each fillet in flour mixture.
  2. Heat oil in a nonstick skillet over medium-high heat until hot.
  3. Add fish, floured side down, and cook 3 minutes on each side or until fish flakes easily when tested with a fork.
  4. Combine chutney and next 3 ingredients.
  5. Serve fish immediately with chutney mixture.
  6. Sprinkle each serving with green onions.

Nutrition Facts

Calories262kcal
Protein33.56%
Fat18.2%
Carbs48.24%

Properties

Glycemic Index
64.45
Glycemic Load
14.87
Inflammation Score
-4
Nutrition Score
12.101304365241%

Flavonoids

Kaempferol
0.09mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:261.57kcal
13.08%
Fat:5.28g
8.12%
Saturated Fat:2.54g
15.88%
Carbohydrates:31.46g
10.49%
Net Carbohydrates:29.51g
10.73%
Sugar:16.63g
18.47%
Cholesterol:82.78mg
27.59%
Sodium:278.87mg
12.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.88g
43.76%
Selenium:43.95µg
62.79%
Vitamin B3:7.22mg
36.12%
Vitamin B6:0.49mg
24.31%
Phosphorus:186.74mg
18.67%
Potassium:609.95mg
17.43%
Vitamin K:17.68µg
16.84%
Iron:2.06mg
11.45%
Vitamin B12:0.68µg
11.34%
Magnesium:44.25mg
11.06%
Vitamin B5:0.88mg
8.84%
Manganese:0.17mg
8.59%
Fiber:1.95g
7.79%
Vitamin B2:0.13mg
7.73%
Copper:0.13mg
6.64%
Vitamin A:271.7IU
5.43%
Vitamin C:4.13mg
5.01%
Zinc:0.66mg
4.43%
Folate:17.45µg
4.36%
Vitamin B1:0.06mg
3.75%
Calcium:33.24mg
3.32%
Vitamin E:0.36mg
2.43%
Source:My Recipes