Family-Friendly
Macadamia Crusted Barramundi
with Pineapple Slaw Salad
- 20m prep
- 16m cook
- Serves 4
Macadamia Crusted Barramundi
-
RECIPE CREATED BY
Friends & Family -
Pairs with Fruit Punch
-
Perfect for Weeknights
-
Perfect for Families
Ingredients
3
x
The Better Fish® Barramundi Skinless Fillets
1
cup
macadamia nuts
finely chopped
finely chopped
½
cup
panko
¼
teaspoon
ground cayenne pepper
1
egg
2
tablespoons
unsweetened coconut milk
2
tablespoons
olive oil
1
lime
salt
to taste
to taste
2
cups
coleslaw mix
1
cup
pineapple
canned or fresh, drained and diced
canned or fresh, drained and diced
¼
cup
spring onion
diced
diced
1
handful
cilantro (coriander herb)
chopped, stems removed
chopped, stems removed
3
tablespoons
rice vinegar
1
tablespoon
sesame oil
1
tablespoon
soya sauce
Nutrition per serving
| Calories | 504.32kcal | 25% |
|---|---|---|
| Fat | 38.88 | 56% |
| Carbs | 21.33 | 8% |
| Sugars | 8 | 9% |
| Protein | 22.12 | 44% |
| Sodium | 495.34mg | 25% |
| Fiber | 5.23 | 19% |
* Percent Daily Values based on a 2,000 calorie diet. View all nutrients
Nutrition per serving
Amount per serving
| Calories | 504.32kcal | 25% |
|---|---|---|
| Fat | 38.88 | 56% |
| Saturated Fat | 7.37 | 37% |
| Monounsaturated Fat | 26.4 | 2640% |
| Polyunsaturated Fat | 2.92 | 292% |
| Carbs | 21.33 | 8% |
| Fiber | 5.23 | 19% |
| Sugars | 8 | 9% |
| Protein | 22.12 | 44% |
| Cholesterol | 83.45mg | 28% |
| Sodium | 495.34mg | 25% |
| Calcium | 75.91mg | 9% |
| Magnesium | 54.12mg | 14% |
| Potassium | 530.83mg | 15% |
% Daily Value*
| Iron | 2.15mg | 15% |
|---|---|---|
| Zinc | 0.7mg | 7% |
| Phosphorus | 98.86mg | 14% |
| Vitamin A | 697.02mkg | 87% |
| Thiamin B1 | 0.44mg | 40% |
| Riboflavin B2 | 0.14mg | 10% |
| Niacin B3 | 1.21mg | 8% |
| Vitamin B6 | 0.18mg | 13% |
| Folic Acid B9 | 23.21mkg | 12% |
| Vitamin B12 | 0.1mkg | 4% |
| Vitamin C | 39.07mg | 49% |
| Vitamin D | 7.88mkg | 158% |
| Vitamin E | 1.52mg | 13% |
| Vitamin K | 23.26mkg | 31% |
* Percent Daily Values based on a 2,000 calorie diet.
Health score
High
Medium
Low
8.1
/10
Health score
Health Scores are calculated on a 1-10 scale based on nutrient density and USDA recommendations for a healthy diet. A higher Health Score means healthier food. The value based on impact of more than 28 nutrients, here are the main ones:
Nutrients with positive impact
| Fiber 5.23 | 19% DV |
| Protein 22.12 | 44% DV |
| Calcium 75.91mg | 9% DV |
| Magnesium 54.12mg | 14% DV |
| Potassium 530.83mg | 15% DV |
| Iron 2.15mg | 15% DV |
| Vitamin A 697.02mkg | 87% DV |
| Vitamin C 39.07mg | 49% DV |
Nutrients with negative impact
| Saturated Fat 7.37 | 37% DV |
| Carbs 21.33 | 8% DV |
| Sugars 8 | 9% DV |
| Cholesterol 83.45mg | 28% DV |
| Sodium 495.34mg | 25% DV |
Need a vacation? This dish will take you there. Crunchy and sweet, the tropical flavors will be sure to please everyone in the family. Serve this Macadamia Crusted Barramundi with Pineapple Slaw over coconut rice or solo. It’s a quick and satisfying meal that’s a breeze to make on a week night. Recipe, food styling & photography by Tabitha Blue of Fresh Mommy Blog.
Instructions
Step 1
Combine slaw mix, pineapple and green onion, cilantro, rice vinegar, sesame oil, soy sauce in a large bowl and set aside. Let flavors combine for about 20 minutes.
Step 2
Preheat the oven to 450 degrees F. Thaw the fish and rinse under cold water. Use paper towel to pat each fillet very dry.
Step 3
In a food processor, chop macadamia nuts until the consistency of bread crumbs. Mix together nuts, panko and cayenne pepper. In a separate small bowl whisk egg with coconut milk. Salt and pepper both sides of the barramundi fillets.
Step 4
Fill the bottom of a cast iron skillet with the olive oil and place on stovetop over med-high heat. Once the oil is heated up, dip fish in egg mixture then coat both sides with panko nut mixture. Place fish in hot skillet and cook 3 minutes on each side.
Step 5
Squeeze lime over the fillets and place cast iron skillet in the oven and bake for another 10 minutes or until firm.
Step 6
Once fish fillets are finished baking, plate the meal by adding a cup or two of the pineapple slaw salad to a plate and top with the macadamia crusted fish. Enjoy!
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