Nut-crusted Yellowtail Snapper with Mango-Butter Sauce

Dairy Free
Very Healthy
Health score
60%
Nut-crusted Yellowtail Snapper with Mango-Butter Sauce
45 min.
4
770kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • servings rice hot cooked
  • large eggs 
  • 0.5 cup flour all-purpose
  • servings green onions sliced
  • cup macadamia nuts 
  • servings mango-butter sauce 
  • 0.3 cup olive oil divided
  • cup panko bread crumbs (Japanese breadcrumbs)
  • 0.5 teaspoon salt 
  • 24 ounce yellowtail snapper fillets white firm

Equipment

  • food processor
  • bowl
  • frying pan
  • whisk

Directions

  1. Pulse nuts in a food processor until finely ground.
  2. Add panko, and pulse until combined.
  3. Place mixture in a shallow bowl.
  4. Place flour in a shallow dish.
  5. Whisk egg in a medium bowl.
  6. Sprinkle fish with salt and pepper. Dredge in flour, shake off excess, and dip in egg. Dredge fish in nut mixture, coating completely.
  7. Heat 2 tablespoons oil in a large, heavy skillet over medium heat.
  8. Add 2 fillets; cook 3 minutes on each side or until golden. (If nuts brown too quickly, reduce heat.) Repeat with remaining 2 tablespoons oil and fish. Divide rice and fish fillets among 4 serving plates. Top with Mango-Butter Sauce, and sprinkle with green onions.

Nutrition Facts

Calories770kcal
Protein23.27%
Fat50.68%
Carbs26.05%

Properties

Glycemic Index
77.44
Glycemic Load
32.89
Inflammation Score
-7
Nutrition Score
35.200869311457%

Flavonoids

Catechin
0.02mg
Apigenin
0.01mg
Luteolin
0.02mg
Kaempferol
0.08mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:769.5kcal
38.48%
Fat:43.54g
66.98%
Saturated Fat:7.05g
44.06%
Carbohydrates:50.36g
16.79%
Net Carbohydrates:45.87g
16.68%
Sugar:2.87g
3.18%
Cholesterol:109.44mg
36.48%
Sodium:531.14mg
23.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.98g
89.97%
Selenium:85.07µg
121.53%
Vitamin D:17.6µg
117.33%
Manganese:2.05mg
102.69%
Vitamin B12:5.27µg
87.78%
Vitamin B1:0.77mg
51.39%
Phosphorus:502.67mg
50.27%
Vitamin B6:0.9mg
44.87%
Magnesium:120.37mg
30.09%
Potassium:943.7mg
26.96%
Vitamin E:3.99mg
26.57%
Vitamin B5:2.19mg
21.89%
Copper:0.43mg
21.66%
Vitamin K:22.04µg
20.99%
Iron:3.55mg
19.72%
Fiber:4.5g
17.99%
Vitamin B3:3.59mg
17.97%
Folate:69.37µg
17.34%
Vitamin B2:0.27mg
15.87%
Calcium:132.9mg
13.29%
Zinc:1.95mg
13%
Vitamin A:319.13IU
6.38%
Vitamin C:4.62mg
5.59%
Source:My Recipes