Pecan-Crusted Grouper

Health score
15%
Pecan-Crusted Grouper
45 min.
4
248kcal

Suggestions


Craving a delicious and healthy meal that's ready in under an hour? Look no further than this Pecan-Crusted Grouper! It's a fantastic option for lunch or dinner, perfect for a weeknight treat or a weekend gathering with friends. With just 248 calories per serving, you can savor the flavor without the guilt.

What makes this recipe so special? The unique blend of spices creates an irresistible flavor profile. The curry powder, cumin, and red pepper provide a subtle warmth that complements the delicate taste of the grouper. The toasted pecans add a satisfying crunch and nutty richness, while the minced garlic and chopped onion lend a savory depth. It's a symphony of flavours that will leave you wanting more!

This recipe is surprisingly easy to make, even for novice cooks. The simple crust comes together quickly. Imagine the satisfying sizzle as the fish bakes to perfection in the oven, releasing its fragrant aroma. This pecan-Crusted Grouper offers a meal that is both delicious and healthy, and easy to prepare.

Ingredients

  • tablespoon butter melted
  • 0.8 teaspoon curry powder 
  •  garlic clove minced
  • 0.3 teaspoon ground cumin 
  • 0.1 teaspoon ground pepper red
  • tablespoons onion finely chopped
  • 0.3 cup pecans toasted finely chopped
  • 24 ounce perch fillets (1/)
  • 0.3 teaspoon salt 
  •  saltines fat-free crushed
  • 0.5 teaspoon worcestershire sauce 

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat oven to 40
  2. Combine first 8 ingredients in a bowl; stir well. Set aside.
  3. Combine melted butter and Worcestershire sauce.
  4. Arrange fish on a jelly-roll pan coated with cooking spray.
  5. Spread 3/4 teaspoon butter mixture on each fillet. Top with equal amounts of crust mixture, covering each piece entirely with crumbs.
  6. Lightly coat tops of each fillet with cooking spray.
  7. Bake at 400 for 12 to 14 minutes or until fish flakes easily when tested with a fork.

Nutrition Facts

Calories248kcal
Protein56.06%
Fat35.92%
Carbs8.02%

Properties

Glycemic Index
39.75
Glycemic Load
0.22
Inflammation Score
-4
Nutrition Score
17.993478391481%

Flavonoids

Cyanidin
0.73mg
Delphinidin
0.5mg
Catechin
0.49mg
Epigallocatechin
0.38mg
Epicatechin
0.06mg
Epigallocatechin 3-gallate
0.16mg
Isorhamnetin
0.25mg
Kaempferol
0.03mg
Myricetin
0.01mg
Quercetin
1.03mg

Nutrients percent of daily need

Calories:248.21kcal
12.41%
Fat:9.73g
14.97%
Saturated Fat:2.61g
16.32%
Carbohydrates:4.89g
1.63%
Net Carbohydrates:3.88g
1.41%
Sugar:0.64g
0.71%
Cholesterol:160.61mg
53.54%
Sodium:319.1mg
13.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.17g
68.34%
Manganese:1.57mg
78.48%
Vitamin B12:3.24µg
54.02%
Phosphorus:368.89mg
36.89%
Vitamin D:5.1µg
34.02%
Selenium:22.32µg
31.89%
Copper:0.35mg
17.61%
Magnesium:62.5mg
15.62%
Zinc:2.27mg
15.12%
Calcium:148.85mg
14.88%
Potassium:517.65mg
14.79%
Vitamin B3:2.95mg
14.74%
Vitamin B5:1.37mg
13.67%
Vitamin B1:0.2mg
13.12%
Vitamin B6:0.24mg
12.17%
Iron:2.18mg
12.09%
Vitamin B2:0.2mg
11.98%
Vitamin C:3.77mg
4.57%
Vitamin E:0.67mg
4.45%
Folate:16.82µg
4.21%
Fiber:1.01g
4.06%
Vitamin A:174.4IU
3.49%
Vitamin K:2.08µg
1.98%
Source:My Recipes