Macadamia-crusted Sea Bass with Mango-Lime Salsa

Health score
35%
Macadamia-crusted Sea Bass with Mango-Lime Salsa
45 min.
4
822kcal

Suggestions

Ingredients

  • cup japanese breadcrumbs (panko)
  • 0.3 cup butter 
  • large eggs 
  • 0.5 cup flour all-purpose
  • 32 ounce pacific halibut filets 
  • servings mango-lime salsa 
  • cup macadamia nuts 
  • 0.3 cup olive oil 
  • 0.8 teaspoon salt 

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Pulse macadamia nuts in a food processor until finely ground.
  2. Add breadcrumbs, and pulse 2 or 3 times or until combined.
  3. Place nut mixture in a shallow dish.
  4. Place flour in a shallow dish.
  5. Whisk eggs in a medium bowl.
  6. Sprinkle fish with salt. Dredge fish in flour; shake off excess, and dip in egg. Dredge fish in nut mixture, coating completely.
  7. Heat oil and butter in a large heavy skillet over medium heat until butter melts.
  8. Add fish; cook 6 to 8 minutes on each side or until golden. (If nuts begin to brown too quickly, reduce heat.)
  9. Serve with Mango-Lime Salsa.

Nutrition Facts

Calories822kcal
Protein24.92%
Fat61.47%
Carbs13.61%

Properties

Glycemic Index
54.25
Glycemic Load
8.98
Inflammation Score
-7
Nutrition Score
36.443913293921%

Flavonoids

Hesperetin
3.01mg
Naringenin
0.24mg
Apigenin
0.01mg
Luteolin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:821.95kcal
41.1%
Fat:56.74g
87.3%
Saturated Fat:14.85g
92.79%
Carbohydrates:28.27g
9.42%
Net Carbohydrates:24.1g
8.76%
Sugar:2.72g
3.02%
Cholesterol:234.63mg
78.21%
Sodium:829.17mg
36.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:51.77g
103.54%
Selenium:121.55µg
173.64%
Vitamin B3:17.55mg
87.75%
Manganese:1.66mg
83.1%
Vitamin D:11.16µg
74.4%
Vitamin B6:1.41mg
70.3%
Phosphorus:694.01mg
69.4%
Vitamin B1:0.79mg
52.95%
Vitamin B12:2.79µg
46.56%
Potassium:1201.23mg
34.32%
Vitamin E:4.14mg
27.58%
Magnesium:109.32mg
27.33%
Vitamin B2:0.38mg
22.38%
Folate:88.28µg
22.07%
Iron:3.61mg
20.06%
Copper:0.39mg
19.45%
Fiber:4.17g
16.7%
Vitamin B5:1.6mg
15.97%
Vitamin A:645IU
12.9%
Zinc:1.92mg
12.82%
Vitamin K:10.27µg
9.78%
Calcium:94.26mg
9.43%
Vitamin C:2.44mg
2.96%
Source:My Recipes