Flying Fish with Lime-and-Caper Aioli

Dairy Free
Health score
27%
Flying Fish with Lime-and-Caper Aioli
45 min.
6
501kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup cornmeal 
  • large eggs 
  • 48 ounce flying fish fillets 
  • 0.8 cup flour all-purpose
  • servings lime-and-caper aioli 
  • teaspoon salt 
  • sprigs garnishes: thyme tomato wedges fresh red chopped
  • servings vegetable oil 
  • tablespoons water 

Equipment

  • bowl
  • dutch oven

Directions

  1. Stir together first 4 ingredients in a shallow dish. Stir together eggs and water in a bowl. Dip fish in egg mixture; dredge in flour mixture.
  2. Pour oil to a depth of 2 inches in a Dutch oven; heat oil to 37
  3. Fry fish in batches 2 1/2 minutes on each side or until golden.
  4. Serve with Lime-and-Caper Aioli; garnish, if desired.
  5. *Grouper or any small, firm whitefish may be substituted for flying fish.

Nutrition Facts

Calories501kcal
Protein40.88%
Fat37.27%
Carbs21.85%

Properties

Glycemic Index
42.08
Glycemic Load
17.47
Inflammation Score
-6
Nutrition Score
25.256956577301%

Flavonoids

Hesperetin
3.01mg
Naringenin
0.24mg
Luteolin
0.08mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:501.2kcal
25.06%
Fat:20.78g
31.98%
Saturated Fat:4.22g
26.37%
Carbohydrates:27.41g
9.14%
Net Carbohydrates:24.86g
9.04%
Sugar:0.53g
0.59%
Cholesterol:175.4mg
58.47%
Sodium:530.73mg
23.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.29g
102.58%
Selenium:106.44µg
152.06%
Vitamin B12:3.73µg
62.2%
Vitamin B3:10.3mg
51.48%
Vitamin D:7.36µg
49.09%
Phosphorus:481.85mg
48.18%
Vitamin K:29.37µg
27.97%
Vitamin B6:0.52mg
26.2%
Folate:98.28µg
24.57%
Potassium:799.09mg
22.83%
Magnesium:88.97mg
22.24%
Vitamin B1:0.28mg
18.95%
Vitamin B2:0.32mg
18.66%
Manganese:0.35mg
17.41%
Iron:2.97mg
16.52%
Vitamin B5:1.56mg
15.65%
Vitamin E:2.33mg
15.52%
Copper:0.26mg
13.07%
Zinc:1.7mg
11.35%
Fiber:2.55g
10.21%
Calcium:39.66mg
3.97%
Vitamin C:2.3mg
2.79%
Vitamin A:102.33IU
2.05%
Source:My Recipes