Jay's Potato-Crusted Fish with Mango Salsa

Dairy Free
Health score
30%
Jay's Potato-Crusted Fish with Mango Salsa
64 min.
4
506kcal

Suggestions

Ingredients

  • teaspoon cayenne pepper 
  • large eggs 
  • cup flour all-purpose
  • tablespoons cilantro leaves fresh plus more for garnish chopped
  • cup potatoes instant mashed
  •  jalapeno minced seeded
  •  juice of lime 
  • servings kosher salt 
  • servings kosher salt and pepper black freshly ground
  •  lime zest finely grated
  •  mangos diced ripe
  • tablespoons olive oil extra-virgin
  • small onion red chopped
  • 24 ounce striped bass fillets skinless
  • servings vegetable oil for frying

Equipment

  • frying pan

Directions

  1. Mix the instant potatoes, lime zest, cayenne, 2 teaspoons salt and 1/2 teaspoon black pepper in a shallow dish. Beat the eggs in another dish. Season the flour with salt and black pepper in a third dish. Dredge each fish fillet in the seasoned flour, dip in the eggs, then coat completely with the potato mixture.
  2. Place a large nonstick skillet over medium-high heat.
  3. Add about 1/2 inch of vegetable oil. When the oil is hot, place the fish curved-side down in the pan; cook until golden brown and crisp, 3 to 4 minutes. Turn and cook until golden on the other side, about 3 more minutes. Top with the salsa and more cilantro.
  4. Photograph by Tina Rupp

Nutrition Facts

Calories506kcal
Protein30.71%
Fat30.08%
Carbs39.21%

Properties

Glycemic Index
78.44
Glycemic Load
21.92
Inflammation Score
-8
Nutrition Score
29.56130442412%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.16mg
Hesperetin
7.88mg
Naringenin
0.6mg
Apigenin
0.01mg
Luteolin
0.07mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.04mg
Quercetin
5.97mg

Nutrients percent of daily need

Calories:506.08kcal
25.3%
Fat:16.88g
25.96%
Saturated Fat:3.2g
19.98%
Carbohydrates:49.51g
16.5%
Net Carbohydrates:45.61g
16.59%
Sugar:9.54g
10.61%
Cholesterol:229.08mg
76.36%
Sodium:365.49mg
15.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.77g
77.54%
Selenium:82.95µg
118.5%
Vitamin B12:6.72µg
112%
Vitamin C:44.73mg
54.22%
Phosphorus:465.36mg
46.54%
Vitamin B1:0.61mg
40.73%
Vitamin B6:0.81mg
40.54%
Vitamin B3:6.89mg
34.45%
Folate:122.33µg
30.58%
Magnesium:98.86mg
24.71%
Potassium:842.27mg
24.06%
Vitamin B5:2.3mg
23.03%
Vitamin A:1122.17IU
22.44%
Vitamin B2:0.38mg
22.07%
Iron:3.85mg
21.38%
Manganese:0.37mg
18.4%
Fiber:3.89g
15.57%
Vitamin E:2.33mg
15.52%
Vitamin K:15.1µg
14.38%
Copper:0.23mg
11.32%
Zinc:1.46mg
9.76%
Calcium:68.77mg
6.88%
Vitamin D:0.5µg
3.33%