Macadamia crusted barramundi fillets
1 servings of macadamia crusted barramundi fillets contains 496 Calories. The macronutrient breakdown is 14% carbs, 57% fat, and 29% protein. This is a good source of protein (66% of your Daily Value), vitamin a (31% of your Daily Value), and vitamin c (80% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 10 minutes
- Cook Time
- 7 minutes
Ingredients
Directions
- Preheat oven to 200C.
- Combine macadamia nuts, breadcrumbs and butter for the crust in a food processor and pulse until a rough crust forms, the macadamia nuts should still be quite chunky.
- Season to taste with salt and pepper and reserve.
- Heat a large nonstick saute pan over medium high heat and add the olive oil to the pan.
- Season the fillets on both sides with salt and pepper and place in the pan flesh side down (side opposite where skin was) and cook for 1 to 2 minutes or until light golden brown.
- Using a thin flat spatula gently flip fish over and divide the crust evenly among the top of each fish in an even layer.
- Transfer entire pan to the oven and bake for 4 to 5 minutes or until the fish is just cooked through and the crust is light golden brown.
- Remove fish from oven and serve immediately with either a light salad or sauteed vegetables.
- Recipe by: Curtis Stone (source: https://www.taste.com.au/recipes/macadamia-crusted-barramundi-fillets/532065e5-3b59-4b68-9da5-41957a49c410)
Nutrition Facts
For 1 servings of macadamia crusted barramundi fillets (318g)
Nutrient | Value | %DV |
---|---|---|
Calories | 496 | |
Fats | 32g | 41% |
Saturated fats | 12g | 58% |
Trans fats | 0.5g | |
Cholesterol | 31mg | 10% |
Sodium | 103mg | 4% |
Carbs | 18g | 7% |
Net carbs | 15g | |
Fiber | 4g | 13% |
Sugar | 2g | |
Protein | 37g | |
Calcium | 100mg | 10% |
Iron | 2mg | 27% |
Potassium | 182mg | 4% |
Vitamin D | 0.2μg | 1% |
Vitamins and Minerals | ||
Alpha carotene | 5μg | |
Beta carotene | 247μg | |
Caffeine | 0mg | |
Choline | 11mg | 2% |
Copper | 0.2mg | 25% |
Fluoride | 0.4μg | |
Folate (B9) | 28μg | 7% |
Lycopene | 0μg | |
Magnesium | 29mg | 7% |
Manganese | 1mg | 33% |
Niacin | 1mg | 6% |
Pantothenic acid | 0.3mg | 5% |
Phosphorus | 61mg | 9% |
Retinol | 95μg | |
Riboflavin (B2) | 0.1mg | 7% |
Selenium | 2μg | 3% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 21% |
Vitamin A IU | 733IU | |
Vitamin A | 275μg | 31% |
Vitamin B12 | 0μg | 1% |
Vitamin B6 | 0.1mg | 5% |
Vitamin C | 72mg | 80% |
Vitamin D IU | 9IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 0.2μg | |
Vitamin E | 1mg | 10% |
Vitamin K | 24μg | 20% |
Zinc | 0.5mg | 4% |
Sugars | ||
Sugar | 2g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0.2g | |
Fats | ||
Saturated fats | 12g | 58% |
Monounsaturated fats | 15g | |
Polyunsaturated fats | 1g | |
Trans fats | 0.5g | |
Fatty Acids | ||
Total omega 3 | 0g | |
Total omega 6 | 0.3g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 0.1g | |
Arginine | 0.3g | |
Aspartic acid | 0.4g | |
Cystine | 0g | |
Glutamic acid | 1g | |
Glycine | 0.1g | |
Histidine | 0.1g | |
Hydroxyproline | 0g | |
Isoleucine | 0.1g | |
Leucine | 0.2g | |
Lysine | 0.1g | |
Methionine | 0g | |
Phenylalanine | 0.2g | |
Proline | 0.1g | |
Serine | 0.1g | |
Threonine | 0.1g | |
Tryptophan | 0g | |
Tyrosine | 0.1g | |
Valine | 0.1g |