Tip for Utokia's Pecan Coconut Crusted Fish

Health score
21%
Tip for Utokia's Pecan Coconut Crusted Fish
45 min.
4
493kcal

Suggestions

Ingredients

  • 0.3 cup butter melted
  • 0.3 teaspoon cayenne pepper to taste
  • tablespoons cilantro leaves chopped
  • 0.5 cup coconut or shredded
  • tablespoons bread crumbs plain dry
  • 20 ounce fish fillets fresh thawed
  •  green onions chopped
  • large mangos diced
  • 0.5 cup pecans finely chopped
  • 16 ounce dole pineapple tidbits drained canned
  • 0.5 medium bell pepper diced red
  • tablespoon red wine vinegar 
  • 0.3 teaspoon salt 
  • Stick non foil reynolds wrap®

Equipment

  • bowl
  • frying pan
  • oven
  • baking pan
  • aluminum foil
  • wax paper

Directions

  1. Preheat oven to 400 degrees F. Line a 15 1/2x10 1/2x1-inch baking pan with Reynolds Wrap® Non-Stick Foil with non-stick (dull) side toward food; set aside.
  2. Combine butter, salt and cayenne pepper in a large bowl.
  3. Add fish and stir to coat; set aside.
  4. Combine pecans, coconut and bread crumbs.
  5. Spread mixture on a sheet of wax paper.
  6. Roll fish in coconut mixture, turning to coat evenly. Press on additional mixture, if necessary.
  7. Place in a single layer in foil-lined pan.
  8. Bake for 15 to 20 minutes or just until fish is opaque throughout.
  9. Serve with salsa.
  10. Combine pineapple, mango, red pepper, green onions, red wine vinegar, cilantro and salt. Chill; serve with fish.

Nutrition Facts

Calories493kcal
Protein25.01%
Fat48.62%
Carbs26.37%

Properties

Glycemic Index
62.44
Glycemic Load
4
Inflammation Score
-9
Nutrition Score
26.318260856297%

Flavonoids

Cyanidin
1.52mg
Delphinidin
1mg
Pelargonidin
0.01mg
Catechin
1.88mg
Epigallocatechin
0.77mg
Epicatechin
0.11mg
Epigallocatechin 3-gallate
0.31mg
Apigenin
0.01mg
Luteolin
0.1mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.78mg

Nutrients percent of daily need

Calories:493.13kcal
24.66%
Fat:27.74g
42.68%
Saturated Fat:12.07g
75.41%
Carbohydrates:33.85g
11.28%
Net Carbohydrates:28.61g
10.4%
Sugar:25.52g
28.36%
Cholesterol:101.38mg
33.79%
Sodium:352.51mg
15.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.11g
64.23%
Selenium:63.01µg
90.01%
Vitamin C:50.31mg
60.98%
Manganese:0.93mg
46.29%
Vitamin B12:2.28µg
38.02%
Vitamin B3:6.94mg
34.71%
Phosphorus:323.7mg
32.37%
Vitamin A:1569.87IU
31.4%
Vitamin D:4.39µg
29.29%
Copper:0.51mg
25.69%
Vitamin B6:0.47mg
23.35%
Potassium:813.3mg
23.24%
Vitamin B1:0.35mg
23.05%
Magnesium:85.96mg
21.49%
Folate:84.25µg
21.06%
Fiber:5.24g
20.97%
Vitamin K:20.64µg
19.66%
Vitamin E:1.91mg
12.76%
Iron:2.21mg
12.28%
Vitamin B2:0.2mg
11.55%
Vitamin B5:1.04mg
10.36%
Zinc:1.51mg
10.04%
Calcium:67.5mg
6.75%
Source:Allrecipes