Parmesan-Pecan-Crusted Fried Fish

Health score
20%
Parmesan-Pecan-Crusted Fried Fish
24 min.
6
309kcal

Suggestions

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

  1. Stir together first 6 ingredients.
  2. Cut fillets into 2-inch pieces; dip in eggs, and dredge in pecan mixture.
  3. 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.
  4. Place fish on a wire rack in a jelly-roll pan, and keep warm in a 200 oven.

Nutrition Facts

Calories309kcal
Protein43.98%
Fat44.17%
Carbs11.85%

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%
Source:My Recipes