Fish with Macadamia Crust and Caper Sauce
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
812
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 812 cal. | (39 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 67 g | (58 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 3.2 μg | (5 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 4.6 μg | (153 %) | ||
| Vitamin C | 3 mg | (3 %) | ||
| Potassium | 861 mg | (22 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 106 mg | (35 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 104 μg | (52 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 15.8 g | |||
| Uric acid | 11 mg | |||
| Cholesterol | 224 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the fish
- 4 fish fillets (such as halibut , each about 160 grams)
- 200 grams Macadamia Nuts
- 2 eggs
- salt
- peppers
- 50 grams Pastry flour
- 2 Tbsps butter
- Peanut oil (for baking sheet)
- For the sauce
- 150 grams Yogurt (0.1% fat)
- 2 Tbsps Whipped cream
- 1 Tbsp freshly chopped Chervil
- 1 tsp Caper
- lemon juice
- Chervil (for garnish)
Preparation steps
1.
For the fish, preheat the oven to 180°C (approximately 350°F).
2.
Rinse the fish and pat dry. Grind the nuts in a blender and blend roughly with the eggs. Season fish fillets with salt and pepper and coat with flour. Dip in beaten eggs and coat with nuts. Place on an oiled baking sheet and top with the butter in small pieces. Bake the oven until golden brown, about 15 minutes.
3.
Meanwhile, for the sauce, stir yogurt with creme fraiche until smooth, mix in the parsley and capers and season with the lemon juice. Place a dollop on each plate, set the fillets on top and garnish with chervil. Serve remaining sauce on the side.
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