Macadamia crusted barramundi fillets

Fat 57%Carbs 14%Protein 29%
Percent Calories

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

  1. Preheat oven to 200C.
  2. 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.
  3. Season to taste with salt and pepper and reserve.
  4. Heat a large nonstick saute pan over medium high heat and add the olive oil to the pan.
  5. 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.
  6. Using a thin flat spatula gently flip fish over and divide the crust evenly among the top of each fish in an even layer.
  7. 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.
  8. Remove fish from oven and serve immediately with either a light salad or sauteed vegetables.
  9. 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)

NutrientValue%DV
Calories496
Fats32g 41%
Saturated fats12g 58%
Trans fats0.5g
Cholesterol31mg 10%
Sodium103mg 4%
Carbs18g 7%
Net carbs15g
Fiber4g 13%
Sugar2g
Protein37g
Calcium100mg 10%
Iron2mg 27%
Potassium182mg 4%
Vitamin D0.2μg 1%
Vitamins and Minerals
Alpha carotene5μg
Beta carotene247μg
Caffeine0mg
Choline11mg 2%
Copper0.2mg 25%
Fluoride0.4μg
Folate (B9)28μg 7%
Lycopene0μg
Magnesium29mg 7%
Manganese1mg 33%
Niacin1mg 6%
Pantothenic acid0.3mg 5%
Phosphorus61mg 9%
Retinol95μg
Riboflavin (B2)0.1mg 7%
Selenium2μg 3%
Theobromine0mg
Thiamine0.3mg 21%
Vitamin A IU733IU
Vitamin A275μg 31%
Vitamin B120μg 1%
Vitamin B60.1mg 5%
Vitamin C72mg 80%
Vitamin D IU9IU
Vitamin D20μg
Vitamin D30.2μg
Vitamin E1mg 10%
Vitamin K24μg 20%
Zinc0.5mg 4%
Sugars
Sugar2g
Sucrose1g
Glucose2g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0.2g
Fats
Saturated fats12g 58%
Monounsaturated fats15g
Polyunsaturated fats1g
Trans fats0.5g
Fatty Acids
Total omega 30g
Total omega 60.3g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.1g
Arginine0.3g
Aspartic acid0.4g
Cystine0g
Glutamic acid1g
Glycine0.1g
Histidine0.1g
Hydroxyproline0g
Isoleucine0.1g
Leucine0.2g
Lysine0.1g
Methionine0g
Phenylalanine0.2g
Proline0.1g
Serine0.1g
Threonine0.1g
Tryptophan0g
Tyrosine0.1g
Valine0.1g

Similar Foods