PointsPlus Nut-Crusted Mahi-Mahi Recipe

PointsPlus Nut-Crusted Mahi-Mahi Recipe
Staff Writer
Nut-Crusted Mahi-Mahi
WeightWatchers.com

Nut-Crusted Mahi-Mahi

Try this protein-packed, tasty, healthy  Mahi-Mahi fish entrée any night of the week for a change of routine. Serve with a side of quinoa or roasted vegetables for a complete meal.

4
Servings
299
Calories Per Serving
Deliver Ingredients

Ingredients

  • Cooking spray
  • 3 tablespoons dry-roasted, salted macadamia nuts, chopped
  • 1/4 cup dried panko breadcrumbs
  • 2 tablespoons parsley or cilantro, minced
  • 3/4 teaspoons salt
  • 1 pound skinless mahi-mahi fillets
  • 1 large egg white

Directions

Preheat the oven to 450 degrees.

Coat a baking sheet with cooking spray and place in the oven to heat. Place the nuts, panko, parsley (or cilantro), and ¼ teaspoon of the salt in a mini chopper or blender. Process until combined and pour into a shallow bowl or plate. Set aside.

In a shallow bowl, whip the egg white to soft peak. Place the fish on a plate and rub the remaining salt all over the fish. Dip the fish into the egg white and turn to coat. Next, dip the fish into the nut mixture and turn to coat.

Carefully remove the pan from the oven and place the fish on the pan. Place back in the oven and roast until the center of the fish is no longer translucent, about 10-12 minutes. Serve immediately.

Nutritional Facts

Total Fat
12g
17%
Sugar
9g
10%
Saturated Fat
3g
13%
Cholesterol
91mg
30%
Carbohydrate, by difference
18g
14%
Protein
30g
65%
Vitamin A, RAE
14µg
2%
Vitamin B-12
5µg
100%
Vitamin B-6
1mg
77%
Vitamin K (phylloquinone)
1µg
1%
Calcium, Ca
117mg
12%
Choline, total
6mg
1%
Copper, Cu
1mg
0%
Fiber, total dietary
3g
12%
Folate, total
16µg
4%
Iron, Fe
8mg
44%
Magnesium, Mg
86mg
27%
Niacin
9mg
64%
Phosphorus, P
352mg
50%
Riboflavin
2mg
100%
Selenium, Se
5µg
9%
Sodium, Na
105mg
7%
Water
83g
3%
Zinc, Zn
4mg
50%

Nut Shopping Tip

Whenever possible, purchase whole, not presliced or chopped nuts. They have a longer shelf life.

Nut Cooking Tip

Toasting your nuts helps release essential oils and intensifies their flavor.