Macadamia-Crusted Mahimahi

Health score
17%
Macadamia-Crusted Mahimahi
23 min.
4
285kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • tablespoon butter melted
  • tablespoons coconut milk light
  • 0.3 cup macadamia nuts finely chopped
  • 24 ounce mahimahi white firm
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 45
  2. Sprinkle fish evenly with pepper.
  3. Place fish on a baking sheet coated with cooking spray.
  4. Bake at 450 for 5 minutes.
  5. Combine butter and next 3 ingredients in a bowl; stir well. Press breadcrumb mixture on top of fish; bake an additional 10 minutes or until crust is browned and fish flakes easily when tested with a fork.

Nutrition Facts

Calories285kcal
Protein49.84%
Fat40.58%
Carbs9.58%

Properties

Glycemic Index
23
Glycemic Load
0.06
Inflammation Score
-4
Nutrition Score
17.866087099456%

Nutrients percent of daily need

Calories:284.71kcal
14.24%
Fat:12.98g
19.96%
Saturated Fat:4.4g
27.47%
Carbohydrates:6.89g
2.3%
Net Carbohydrates:5.8g
2.11%
Sugar:0.85g
0.95%
Cholesterol:92.57mg
30.86%
Sodium:172.55mg
7.5%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.86g
71.72%
Selenium:73.33µg
104.76%
Vitamin B12:2.72µg
45.33%
Vitamin B3:7.35mg
36.73%
Vitamin D:5.27µg
35.15%
Phosphorus:318.32mg
31.83%
Manganese:0.49mg
24.69%
Vitamin B1:0.24mg
16.18%
Potassium:561.71mg
16.05%
Vitamin B6:0.31mg
15.41%
Magnesium:60.32mg
15.08%
Folate:49.9µg
12.47%
Copper:0.21mg
10.58%
Vitamin B5:0.94mg
9.39%
Iron:1.64mg
9.09%
Vitamin B2:0.15mg
8.96%
Vitamin E:0.81mg
5.43%
Zinc:0.78mg
5.22%
Fiber:1.09g
4.36%
Calcium:39.25mg
3.92%
Vitamin K:3.33µg
3.17%
Vitamin A:88.15IU
1.76%
Source:My Recipes