Frito Misto

Dairy Free
Health score
13%
Frito Misto
25 min.
4
592kcal

Suggestions

Ingredients

  • ounces calamari cut into rings
  • servings canola oil 
  •  caperberries 
  • cup cornstarch 
  • ounces egg whites lightly beaten
  • cup flour all-purpose
  •  optional: lemon for garnish cut into wedges,
  • ounces mahi-mahi white cut into small cubes
  • cup rice flour 
  • ounces rock shrimp 
  • servings sea salt 

Equipment

  • bowl
  • frying pan
  • paper towels

Directions

  1. Preheat a fryer or steep-sided pan, with 1-inch of canola oil, to 375 degrees F.
  2. In a large bowl, combine the seafood, egg whites and caperberries. Blend the cornstarch and flours together in a deep bowl. In a mesh basket add the fish, making sure to shake off the excess egg whites.
  3. Add the fish to the flour mixture, coating thoroughly. Carefully transfer the fish to the fryer basket and submerge them in the hot oil.
  4. Let cook, shaking the basket every so often, so that they will not stick together, until golden brown and crispy. Be careful of the splattering oil.
  5. Drain on paper towels and season with sea salt.
  6. Transfer the fish to a serving platter and garnish with lemon wedges.

Nutrition Facts

Calories592kcal
Protein14.47%
Fat24.52%
Carbs61.01%

Properties

Glycemic Index
42.13
Glycemic Load
38.84
Inflammation Score
-5
Nutrition Score
18.376956563929%

Flavonoids

Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Luteolin
0.51mg
Kaempferol
1.32mg
Myricetin
0.14mg
Quercetin
2.03mg

Nutrients percent of daily need

Calories:591.57kcal
29.58%
Fat:15.88g
24.43%
Saturated Fat:1.44g
8.98%
Carbohydrates:88.91g
29.64%
Net Carbohydrates:86.03g
31.28%
Sugar:0.91g
1.01%
Cholesterol:122.47mg
40.82%
Sodium:446.93mg
19.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.08g
42.17%
Selenium:51.92µg
74.18%
Manganese:0.74mg
37.17%
Copper:0.73mg
36.46%
Vitamin B3:5.78mg
28.9%
Phosphorus:256.02mg
25.6%
Vitamin B1:0.33mg
21.94%
Vitamin B2:0.37mg
21.92%
Vitamin E:3.28mg
21.84%
Vitamin B6:0.39mg
19.28%
Vitamin C:15.69mg
19.01%
Folate:70.78µg
17.69%
Vitamin B12:0.87µg
14.43%
Iron:2.5mg
13.92%
Magnesium:49.99mg
12.5%
Fiber:2.88g
11.52%
Vitamin K:10.41µg
9.91%
Potassium:345.31mg
9.87%
Vitamin B5:0.99mg
9.85%
Zinc:1.42mg
9.47%
Calcium:46.49mg
4.65%
Vitamin A:118.73IU
2.37%