1 fillet of citrus macademia nut sole contains 324 Calories. The macronutrient breakdown is 3% carbs, 71% fat, and 26% protein. This is a good source of protein (38% of your Daily Value), potassium (7% of your Daily Value), and vitamin b12 (77% of your Daily Value).
- Makes
- 4 fillet
- Prep Time
- 10 minutes
- Cook Time
- 25 minutes
Ingredients
Orange zest 3 tsp or 6g
Coconut oil 3 tbsp or 41g
Directions
- Preheat oven on a low broil setting.
- In a small mixing bowl, combine the macademia nuts and orange zest. Set aside.
- Place the fish on a baking sheet, season with sea salt and black pepper to taste, then top evenly with the coconut oil and nut/zest topping.
- Place the fish in the broiler and cook approximately 10 minutes or until opaque white all the way through.
Nutrition Facts
For 1 fillet of citrus macademia nut sole (192g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 324 | |
| Fats | 26g | 33% |
| Saturated fats | 12g | 58% |
| Trans fats | 0g | |
| Cholesterol | 73mg | 24% |
| Sodium | 522mg | 23% |
| Carbs | 3g | 1% |
| Net carbs | 1g | |
| Fiber | 1g | 5% |
| Sugar | 1g | |
| Protein | 22g | |
| Calcium | 49mg | 5% |
| Iron | 1mg | 11% |
| Potassium | 326mg | 7% |
| Vitamin D | 5μg | 30% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.1μg | |
| Caffeine | 0mg | |
| Choline | 106mg | 19% |
| Copper | 0.2mg | 19% |
| Fluoride | 0μg | |
| Folate (B9) | 10μg | 2% |
| Lycopene | 0μg | |
| Magnesium | 51mg | 12% |
| Manganese | 1mg | 31% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 0.4mg | 9% |
| Phosphorus | 442mg | 63% |
| Retinol | 16μg | |
| Riboflavin (B2) | 0.1mg | 4% |
| Selenium | 44μg | 80% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 19% |
| Vitamin A IU | 54IU | |
| Vitamin A | 16μg | 2% |
| Vitamin B12 | 2μg | 77% |
| Vitamin B6 | 0.2mg | 15% |
| Vitamin C | 0.2mg | 0.2% |
| Vitamin D IU | 184IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 5μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 0.3μg | 0.2% |
| Zinc | 1mg | 7% |
| Sugars | ||
| Sugar | 1g | |
| Sucrose | 1g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0.2g | |
| Fats | ||
| Saturated fats | 12g | 58% |
| Monounsaturated fats | 11g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.5g | |
| Total omega 6 | 0.1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0.2g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |