Directions:
- Preheat the oven to 425°F.
- In a medium sized bowl, mix the pine nuts, Parmesan, basil, garlic, and olive oil.
- Place the fish filets on a baking tray (I used aluminum pie pans) skin side down. Salt the upper portions to your taste.
- Press the pine nut mixture onto the salted fish, patting it down to make it stick.
- Bake for 10-15 minutes or until the fish flakes with a fork and is opaque. Don't forget to scrape the brown crusty bits off the bottom of the pan - those are the tasty parts.
- I made this recipe for 2 using 2 fish filets and coating both sides of the fish with the mixture.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 618.32 Kcal (2589 kJ) | ||
| Calories from fat | 441.44 Kcal | ||
| % Daily Value* | |||
| Total Fat | 49.05g | 75% | |
|---|---|---|---|
| Cholesterol | 128.05mg | 43% | |
| Sodium | 269mg | 11% | |
| Potassium | 806.91mg | 17% | |
| Total Carbs | 1.95g | 1% | |
| Sugars | 0.49g | 2% | |
| Dietary Fiber | 0.49g | 2% | |
| Protein | 41.01g | 82% | |
| Vitamin C | 0.6mg | 1% | |
| Iron | 3.5mg | 19% | |
| Calcium | 50.3mg | 5% | |
| Amount Per 100 g | |||
| Calories | 212.63 Kcal (890 kJ) | ||
| Calories from fat | 151.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.87g | 75% | |
|---|---|---|---|
| Cholesterol | 44.03mg | 43% | |
| Sodium | 92.5mg | 11% | |
| Potassium | 277.48mg | 17% | |
| Total Carbs | 0.67g | 1% | |
| Sugars | 0.17g | 2% | |
| Dietary Fiber | 0.17g | 2% | |
| Protein | 14.1g | 82% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 1.2mg | 19% | |
| Calcium | 17.3mg | 5% | |
* 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.
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