"Breaded" Fish [BN]

7 25 484
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 2
"Breaded" Fish [BN]
Health Rating
Grain-Free! Nutritional yeast is high in B vitamins, protein, fiber and naturally gluten-free.

Ingredients


1/2 cup Pecans (or almonds, macadamias)
1/2 cup Parsley, fresh (finely chopped)
1/4 cup Nutritional yeast
1 medium egg Egg
2 fillet Haddock (or other white fish such as bass, codd, or halibut)
1 tsp Salt
1 tsp Black pepper

Instructions


  1. Preheat oven to 180º C.
  2. Prepare a baking tray with parchment paper.
  3. Pulse pecans in a blender to a fine crumb.
  4. In a small bowl, combine parsley, nutritional yeast and pecans. 
  5. In another bowl, beat the egg.
  6. Dip the fish fillet in the egg to coat.
  7. Then, dip the egg coated fillet in the herb mix and press firmly down so that all the ingredients can stick onto it.
  8. Lay the coated fish fillets on the lined baking tray. You can then refrigerate for up to 24 hours before cooking, or freeze them and bake another time.  
  9. If baking right away, bake for 10-15 mins in the preheated oven and serve with salad.

Nutrition Facts

Per Portion

Calories 484
Calories from fat 217
Calories from saturated fat 23.9
Total Fat 24.1 g
Saturated Fat 2.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.7 g
Monounsaturated Fat 13.4 g
Cholesterol 192 mg
Sodium 1359 mg
Potassium 1051 mg
Total Carbohydrate 13.3 g
Dietary Fiber 9.5 g
Sugars 2.9 g
Protein 53 g

Dietary servings

Per Portion


Meat 2.1
Meat Alternative 1.2
Vegetables 0.2

Energy sources


Pygal11%409.6832849405792112.4229747742364845%455.7726714290824239.255674941190644%293.72381071749476178.9849551081076411%45%44%CarbohydratesFatProtein
Lunch
Main