Baked Fish with Curried Pecan Topping Recipe

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Ingredients

Count

Nutrition

298

Calories

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Ingredients:

Serving

1/3 cup finely chopped pecans (about 1-1/2 oz)
1/3 cup fresh french breadcrumbs
1 tbsp finely chopped onion
1 garlic clove, pressed
1 tsp curry powder
1/2 tsp ground cumin
pinch of cayenne pepper
1 tbsp vegetable oil
1 egg white
4 6- oz sea bass fillets (each about 1 to 1-1/4 inches thick )

Directions:

Preheat oven to 350°F. Mix first 7 ingredients in 8x8x2-inch glass baking dish. Add oil; stir to blend. Bake until pecan mixture is light golden, about 8 minutes. Transfer pecan mixture to plate and cool. Increase oven temperature to 450°F.
Beat egg white in medium bowl until foamy. Dip fish fillets 1 at a time into egg white, then into pecan mixture, coating both sides. Arrange fish in same baking dish. Sprinkle with salt and pepper. Press any excess pecan mixture atop fish fillets. Bake until fish is opaque in center, about 12 minutes and serve.
Per serving: calories, 293; total fat, 13 g; saturated fat, 2 g; cholesterol, 70 mg Nutritional analysis provided by Bon Appétit

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	297.84 Kcal (1247 kJ)
Calories from fat	135.07 Kcal
		% Daily Value*
Total Fat	15.01g	23%
Cholesterol	69.7mg	23%
Sodium	167.44mg	7%
Potassium	514.05mg	11%
Total Carbs	6g	2%
Sugars	1.03g	4%
Dietary Fiber	1.43g	6%
Protein	33.15g	66%
Vitamin C	0.6mg	1%
Iron	0.9mg	5%
Calcium	38.7mg	4%

Amount Per 100 g
Calories	137.97 Kcal (578 kJ)
Calories from fat	62.57 Kcal
		% Daily Value*
Total Fat	6.95g	23%
Cholesterol	32.29mg	23%
Sodium	77.56mg	7%
Potassium	238.12mg	11%
Total Carbs	2.78g	2%
Sugars	0.48g	4%
Dietary Fiber	0.66g	6%
Protein	15.36g	66%
Vitamin C	0.3mg	1%
Iron	0.4mg	5%
Calcium	17.9mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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