Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 3.5% of RDA
• Calories: 17.7% of RDA
• Carbs: 5.2% of RDA
• Fat (total lipid): 22.1% of RDA
• Fiber: 6.6% of RDA
• Fructose: 1.4% of RDA
• Protein: 35.6% of RDA
• Sodium: 37.0% of RDA
• Sugar: 3.9% of RDA
• Vitamin A (IU): 3.1% of RDA
• Vitamin B6: 3.5% of RDA
• Vitamin C: 2.2% of RDA
• Iron: 8.1% of RDA
• Magnesium: 35.5% of RDA
• Manganese: 12.9% of RDA
• Niacin: 9.5% of RDA
• Potassium: 21.6% of RDA
• Zinc: 12.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Please provide succinct feedback on why this substituion looks like it may not be correct.
E.g.:
It looks like a mistake.
It won't work for 99% of recipes.
Error: we need a reason for your feedback.
Thank you for the feedback! (We'll check it out...)
PREPARATION
1.
Preheat oven to 400F.
2.
In a shallow bowl, combine breadcrumbs, parsley, lemon zest, sunflower seeds, pumpkin seeds, sesame seeds, minced garlic, salt, and pepper.
3.
Brush oil over one side of fillets; gently press into crumb mixture.
4.
Place crumb side up in a 13x9-in. baking dish coated with olive oil.
5.
Bake at 400° for 15-20 minutes or until fish flakes easily with a fork.
6.
Let cool for 5 minutes and then serve.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free breadcrumb for breadcrumb.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free breadcrumb for breadcrumb.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 354
Protein 40.1 g
Carbohydrates 14.3 g
Iron 1.53 mg
Fiber 1.84 g
Calcium 34.9 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
