Macadamia Crusted Barramundi with Pineapple Slaw Salad

Serves 4 Ingredients: 3 - (6 oz) Australis Barramundi fillets, 1 cup - macadamia nuts, finely chopped, 1/2 cup - panko breadcrumbs, 1/4 teaspoon - cayenne pepper, 1 - egg, 2 tablespoons - unsweetened coconut milk, 2 tablespoons - olive oil, 1 - lime, Salt and pepper, to taste, 2 cups - coleslaw mix, 1 cup - canned or fresh pineapple, drained and diced, ¼ cup - green onion, diced, 1 - handful chopped cilantro, stems removed, 3 tablespoons - rice vinegar, 1 tablespoon - sesame oil, 1 tablespoon - soy sauce,
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Family-Friendly

Macadamia Crusted Barramundi
with Pineapple Slaw Salad

  • 20m prep
  • 16m cook
  • Serves 4
  • 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
½ cup panko
¼ teaspoon ground cayenne pepper
1 egg
2 tablespoons unsweetened coconut milk
2 tablespoons olive oil
1 lime
salt
to taste
2 cups coleslaw mix
1 cup pineapple
canned or fresh, drained and diced
¼ cup spring onion
diced
1 handful cilantro (coriander herb)
chopped, stems removed
3 tablespoons rice vinegar
1 tablespoon sesame oil
1 tablespoon soya sauce
Servings

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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