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Parmesan-Pecan-Crusted Fried Fish
Parmesan-Pecan-Crusted Fried Fish
Health score
20%
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Lunch
Main Course
Main Dish
Dinner
24 min.
Preparation time
Preparation: 20 min.
Cooking: 4 min.
Gaps: no
Total: 24 min.
6
Servings
Serve: 6 persons
Weight Per Serving: 215g
Price Per Serving: 3.23$
309kcal
Nutrition
Calories: 309kcal
Protein: 43.98%
Fat: 44.17%
Carbs: 11.85%
Suggestions
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Ingredients
2
pounds
filets
0.5
cup
breadcrumbs
dry fine
2
large
eggs
beaten
0.3
cup
parsley
fresh finely chopped
0.5
cup
olive oil
0.5
cup
parmesan cheese
grated
0.5
cup
ground pecans
0.5
teaspoon
pepper
0.8
teaspoon
salt
Equipment
frying pan
paper towels
oven
wire rack
Directions
Stir together first 6 ingredients.
Cut fillets into 2-inch pieces; dip in eggs, and dredge in pecan mixture.
Cook fish, in batches, in hot oil in a large skillet over medium-high heat 1 minute on all sides or until golden; drain on paper towels.
Place fish on a wire rack in a jelly-roll pan, and keep warm in a 200 oven.
Nutrition Facts
Calories
309kcal
Protein
43.98%
Fat
44.17%
Carbs
11.85%
Properties
Glycemic Index
12.33
Glycemic Load
0.08
Inflammation Score
-6
Nutrition Score
19.176956632863%
Flavonoids
Cyanidin
0.89mg
Delphinidin
0.6mg
Catechin
0.6mg
Epigallocatechin
0.46mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.19mg
Apigenin
5.4mg
Luteolin
0.05mg
Kaempferol
0.04mg
Myricetin
0.37mg
Quercetin
0.01mg
Nutrients
percent of daily need
Calories:
308.6kcal
15.43%
Fat:
14.97g
23.04%
Saturated Fat:
3.13g
19.57%
Carbohydrates:
9.04g
3.01%
Net Carbohydrates:
7.72g
2.81%
Sugar:
0.98g
1.08%
Cholesterol:
134.26mg
44.75%
Sodium:
609.22mg
26.49%
Alcohol:
0g
100%
Alcohol %:
0%
100%
Protein:
33.54g
67.09%
Selenium:
60.67µg
86.68%
Phosphorus:
432.18mg
43.22%
Vitamin K:
44.67µg
42.54%
Vitamin B12:
1.67µg
27.8%
Manganese:
0.51mg
25.72%
Vitamin B6:
0.44mg
21.82%
Potassium:
730.4mg
20.87%
Vitamin B3:
3.87mg
19.33%
Vitamin B1:
0.27mg
17.84%
Magnesium:
68.69mg
17.17%
Vitamin B2:
0.25mg
14.88%
Calcium:
133.84mg
13.38%
Vitamin E:
1.85mg
12.31%
Zinc:
1.79mg
11.93%
Vitamin D:
1.74µg
11.57%
Iron:
1.74mg
9.67%
Copper:
0.19mg
9.29%
Vitamin A:
438.69IU
8.77%
Folate:
34.19µg
8.55%
Vitamin B5:
0.65mg
6.47%
Vitamin C:
4.93mg
5.97%
Fiber:
1.32g
5.29%
Lunch
Main Course
Main Dish
Dinner
Eggs
Cheese
Fish
Pescatarian
Source:
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Meal
Lunch
Breakfast
Dinner
Dessert
Snacks
Soup
Dietary
Vegetarian
Gluten-Free
Dairy Free
Vegan
Primal
Ketogenic
Occasions
Winter
Christmas
Fall
Easter
Summer
Ingredient
Cheese
Chicken
Beef
Fish
Chocolate
Apples