Directions:
- Preheat oven to 400°.
- Place fish in plastic bag or glass dish with Marinade. Let sit in fridge for at least 1 hour.
- Mix panko, peanuts and coconut in a shallow dish.
- Dredge on side of the fillets in the panko mixture.
- In an oven safe skillet, heat 1 Tbsp olive oil on medium high heat.
- Place fish in skillet, panko side down, but be careful-it will splatter a bit.
- Leave the fish to sizzle away for 3 minutes. Do not move it.
- Flip the fish over and place entire pan in the oven for 15 minutes.
- Enjoy.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 730.07 Kcal (3057 kJ) | ||
| Calories from fat | 404.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 44.93g | 69% | |
|---|---|---|---|
| Cholesterol | 200.86mg | 67% | |
| Sodium | 1712.62mg | 71% | |
| Potassium | 951.85mg | 20% | |
| Total Carbs | 18.5g | 6% | |
| Sugars | 4.9g | 20% | |
| Dietary Fiber | 2.22g | 9% | |
| Protein | 65.71g | 131% | |
| Iron | 4.1mg | 23% | |
| Calcium | 163.5mg | 16% | |
| Amount Per 100 g | |||
| Calories | 194.28 Kcal (813 kJ) | ||
| Calories from fat | 107.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.96g | 69% | |
|---|---|---|---|
| Cholesterol | 53.45mg | 67% | |
| Sodium | 455.74mg | 71% | |
| Potassium | 253.3mg | 20% | |
| Total Carbs | 4.92g | 6% | |
| Sugars | 1.3g | 20% | |
| Dietary Fiber | 0.59g | 9% | |
| Protein | 17.49g | 131% | |
| Iron | 1.1mg | 23% | |
| Calcium | 43.5mg | 16% | |
* 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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