PointsPlus Nut-Crusted Mahi-Mahi Recipe

Staff Writer
PointsPlus Nut-Crusted Mahi-Mahi Recipe
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.

Ready in
20 m
4
Servings
174
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.

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.

Nutritional Facts

Total Fat
7g
11%
Sugar
0.5g
N/A
Saturated Fat
1g
5%
Cholesterol
83mg
28%
Protein
23g
46%
Carbs
4g
1%
Vitamin A
69µg
8%
Vitamin B12
0.7µg
11.5%
Vitamin B6
0.5mg
23.6%
Vitamin C
3mg
4%
Vitamin K
31µg
39%
Calcium
33mg
3%
Fiber
0.7g
2.9%
Folate (food)
10µg
N/A
Folate equivalent (total)
10µg
2%
Iron
2mg
9%
Magnesium
44mg
11%
Monounsaturated
5g
N/A
Niacin (B3)
7mg
36%
Phosphorus
176mg
25%
Polyunsaturated
0.7g
N/A
Potassium
519mg
15%
Riboflavin (B2)
0.1mg
7.5%
Sodium
315mg
13%
Zinc
0.6mg
4.2%

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