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 |
Calories |
Protein |
Fat |
Sodium |
Cholesterol |
Omega-3 |
| 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 |
Calories |
Protein |
Fat |
Sodium |
Cholesterol |
Omega-3 |
|
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
|
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
|
