You do not need to batter, fry or slather your choice of fish with creamy sauces, instead maintain the healthful qualities of your fish by using “Nuts Over Fish®” Pistachio, Macadamia, Almond, Cashew, Sugar Free Almond & Pecan Nut Toppings. Nuts contain fiber, protein, vitamins, minerals, and are an excellent source of antioxidants.

Directions for cooking:

Simply press the topping onto the surface of the fish of your choice and coat. Spray lightly with olive oil, squeeze a wedge of lemon and bake at 425 degrees. Allow 12-15 minutes cooking time per inch of fish.

Saltwater Fish

200 grams
7 oz. 
Raw, edible portion

Calories

Protein
(gms)

Fat
(gms)

Sodium
(mgs)

Cholesterol
(mgs)

Omega-3
(gms)

Bass/Striped, Red
192
36.8
2.8
124
na
1.2
Bluefish
248
40.0
8.4
120
118
2.4
Cod
164
35.6
1.4
108
86
0.3
Flounder
180
36.2
2.8
112
100
0.2
Grouper
174
38.6
1.0
160
100
0.6
Haddock
160
36.6
1.0
120
120
0.2
Halibut
210
40.0
2.4
118
100
0.8
Herring
300
36.6
17
150
160
3.4
Mackerel
400
43.8
14.6
160
80
5.0
Mahi-mahi
204
42.0
2.0
260
170
0.2
Monkfish
140
31.0
2.0
36
70
na
Orange Roughy
130
29.4
0.6
126
118
0.2
Pompano
328
37.0
19.6
130
100
1.2
Salmon, Atlantic
284
39.6
12.6
88
110
1.6
Salmon, Chinook
360
40.0
20.8
90
132
2.8
Salmon, Coho/Sliver
292
40.0
11.2
92
78
1.6
Salmon, Sockeye
332
42.6
17.2
94
124
2.4

Saltwater Fish (continued)

200 grams
7 oz. 
Raw, edible portion

Calories

Protein
(gms)

Fat
(gms)

Sodium
(mgs)

Cholesterol
(mgs)

Omega-3
(gms)

Shark
180
40.0
2.0
156
96
na
Skate
190
40.0
2.0
180
na
na
Snapper, Red
200
41.0
2.6
128
74
0.7
Sole
140
29.8
1.0
110
90
0.2
Swordfish
240
38.8
8.8
140
100
0.4
Tuna
204
36.4
6.0
100
50
2.6

3-fish-pyf-page

Freshwater Fish

200 grams
7 oz. 
Raw, edible portion
Calories
Protein
(gms)
Fat
(gms)
Sodium
(mgs)
Cholesterol
(mgs)
Omega-3
(gms)
Bass, Striped
228
37.8
7.2
140
138
0.6
Catfish
232
36.4
8.6
126
96
0.6
Char, Arctic
326
22.8
15.8
130
54
1.0
Tilapia
196
37.0
4.8
104
na
0.6
Trout, Rainbow
390
23.0
22.8
102
100
3.0
Whitefish
324
37.6
18.0
114
96
1.0

 

Pick Your Fish This Pistachio topping will make you fall crazy in love with any fish!

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