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Nutritional Facts: Coconut Macadamia Nut-Crusted Mahi Mahi W/ Pina Colada Salsa

Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

  1/4 cup (57g)
unsweetened coconut
2 tablespoons (14g)
panko breadcrumbs
1 1/2 tablespoons (12g)
macadamia nuts
1 teaspoon (6g)
sea salt
2 teaspoons (5g)
black pepper
1/4 cup (0g)
light coconut milk
1 tablespoon (18g)
soy sauce
12 ounces (340g)
mahi mahi fillets
1 tablespoon (14g)
olive oil
1 1/4 cups (206g)
pineapple
1/2 cup (80g)
red onions
1/4 cup (25g)
scallions
2 tablespoons (2g)
cilantro
1 (14g)
jalapeno peppers
2 tablespoons (30g)
lime juice
2 tablespoons (28g)
unsweetened coconut
Total 1 serving
Alanine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.1 3.8 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.1 4 2
Alcohol (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Arginine (g) 0.6 0.1 0.2 0.0 0.0 n/a 0.1 3.8 0.0 0.0 0.1 0.0 n/a n/a 0.0 0.3 5 3
Ash (g) 1.1 0.4 0.1 6.0 0.2 n/a 3.2 7.1 0.0 0.5 0.3 0.2 0.0 0.1 0.1 0.5 20 10
Aspartic acid (g) 0.4 0.1 0.1 0.0 0.1 n/a 0.2 6.4 0.0 0.2 0.1 0.0 n/a n/a 0.0 0.2 8 4
Beta-sitosterol n/a n/a 13.3 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 13 7
Caffeine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Calcium (mg) 14.8 24.7 10.5 1.4 20.4 n/a 3.6 51.0 0.1 26.8 18.4 18.0 1.3 1.7 4.2 7.2 204 102
Calories 374.9 53.3 88.4 0.0 11.5 n/a 10.8 289.0 119.3 103.1 32.0 8.0 0.5 4.1 7.6 183.8 1,286 643
Calories (kj) 1,568.2 223.2 370.0 0.0 48.3 n/a 45.2 1,210.4 499.4 431.1 132.8 33.8 1.9 16.7 31.5 768.8 5,381 2,691
Campesterol n/a n/a 1.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 1 0
Carbohydrates (g) 13.4 9.7 1.7 0.0 2.9 n/a 1.0 0.0 0.0 27.1 7.5 1.8 0.1 0.9 2.5 6.6 75 38
Cholesterol (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 248.2 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 248 124
Copper (mg) 0.5 0.0 0.1 0.0 0.1 n/a 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.2 1 1
Cystine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 0.7 0.0 0.0 0.0 n/a n/a n/a 0.0 0.0 1 0
Dietary Fiber (g) 9.3 0.6 1.1 0.0 1.2 n/a 0.1 0.0 0.0 2.9 1.4 0.7 0.1 0.4 0.1 4.5 22 11
Folate (mcg) 5.1 14.4 1.4 0.0 0.8 n/a 3.2 17.0 0.0 37.1 15.2 16.0 1.2 3.8 3.0 2.5 121 60
Folate, DFE (mcg) 5.1 22.1 1.4 0.0 0.8 n/a 3.2 17.0 0.0 37.1 15.2 16.0 1.2 3.8 3.0 2.5 129 64
Folate, food (mcg) 5.1 3.4 1.4 0.0 0.8 n/a 3.2 17.0 0.0 37.1 15.2 16.0 1.2 3.8 3.0 2.5 110 55
Folic acid (mcg) 0.0 11.1 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 11 6
Fructose n/a 0.3 0.0 n/a 0.0 n/a n/a n/a n/a 4.4 1.0 n/a n/a 0.4 0.2 n/a 6 3
Galactose n/a 0.0 n/a n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Glucose (dextrose) n/a 0.2 0.0 n/a 0.0 n/a n/a n/a n/a 3.6 1.6 n/a n/a 0.2 0.2 n/a 6 3
Glutamic acid (g) 0.9 0.6 0.3 0.0 0.1 n/a 0.4 9.4 0.0 0.2 0.2 0.1 n/a n/a 0.0 0.4 13 6
Glycine (g) 0.2 0.1 0.1 0.0 0.0 n/a 0.1 3.0 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 4 2
Histidine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 1.9 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 2 1
Hydroxyproline n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a n/a 0 0
Iron (mg) 1.9 0.7 0.5 0.0 0.4 n/a 0.4 3.8 0.1 0.6 0.2 0.4 0.0 0.0 0.0 0.9 10 5
Isoleucine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.1 2.9 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 3 2
Lactose n/a 0.0 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Leucine (g) 0.3 0.1 0.1 0.0 0.0 n/a 0.1 5.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 6 3
Lysine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.1 5.8 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.1 6 3
Magnesium (mg) 51.1 5.8 16.0 0.1 7.9 n/a 7.2 102.0 0.0 24.8 8.0 5.0 0.5 2.1 2.4 25.1 258 129
Maltose n/a 0.3 0.0 n/a 0.0 n/a n/a n/a n/a 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Manganese (mg) 1.6 0.1 0.5 0.0 0.6 n/a 0.1 0.1 0.0 1.9 0.1 0.0 0.0 0.0 0.0 0.8 6 3
Methionine (g) 0.1 0.0 0.0 0.0 0.0 n/a 0.0 1.9 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 2 1
Monounsaturated Fat (g) 1.6 0.1 7.3 0.0 0.0 n/a 0.0 0.4 9.8 0.0 0.0 0.0 0.0 0.0 0.0 0.8 20 10
Niacin (mg) 0.3 0.9 0.3 0.0 0.1 n/a 0.7 20.7 0.0 1.0 0.1 0.1 0.0 0.2 0.0 0.2 25 12
Pantothenic acid (mg) 0.5 0.1 0.1 0.0 0.1 n/a 0.1 2.5 0.0 0.4 0.1 0.0 0.0 0.0 0.0 0.2 4 2
Phenylalanine (g) 0.2 0.1 0.1 0.0 0.0 n/a 0.1 2.5 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 3 2
Phosphorus (mg) 117.0 22.3 23.2 0.0 7.3 n/a 23.4 486.2 0.0 16.5 23.2 9.3 1.0 3.6 4.2 57.4 794 397
Phytosterols n/a 1.1 14.3 0.0 4.2 n/a n/a n/a 29.8 12.4 12.0 n/a 0.1 n/a n/a n/a 74 37
Polyunsaturated Fat (g) 0.4 0.3 0.2 0.0 0.0 n/a 0.0 0.6 1.4 0.1 0.0 0.0 0.0 0.0 0.0 0.2 3 2
Potassium (mg) 308.4 26.5 45.3 0.5 61.1 n/a 38.2 1,414.4 0.1 224.8 116.8 69.0 10.4 34.7 35.4 151.2 2,537 1,268
Proline (g) 0.2 0.2 0.1 0.0 0.1 n/a 0.1 2.2 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 3 2
Protein (g) 3.9 1.8 1.0 0.0 0.5 n/a 1.9 62.9 0.0 1.1 0.9 0.5 0.0 0.1 0.1 1.9 77 38
Retinol (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 183.6 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 184 92
Riboflavin (mg) 0.1 0.1 0.0 0.0 0.0 n/a 0.0 0.2 0.0 0.1 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Saturated Fat (g) 32.5 0.2 1.5 0.0 0.1 n/a 0.0 0.6 1.9 0.0 0.0 0.0 0.0 0.0 0.0 15.9 53 26
Selenium (mcg) 10.5 3.4 0.4 0.0 0.2 n/a 0.1 124.1 0.0 0.2 0.4 0.2 0.0 0.1 0.0 5.2 145 72
Serine (g) 0.2 0.1 0.1 0.0 0.0 n/a 0.1 2.6 0.0 0.1 0.0 0.0 n/a n/a 0.0 0.1 3 2
Sodium (mg) 21.0 98.8 0.6 2,325.5 0.9 n/a 1,005.5 299.2 0.3 2.1 3.2 4.0 0.9 0.4 0.6 10.3 3,773 1,887
Starch n/a 8.1 0.1 n/a n/a n/a n/a n/a n/a 0.0 0.0 n/a n/a n/a 0.0 n/a 8 4
Stigmasterol n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.1 n/a n/a n/a 0 0
Sucrose n/a 0.0 0.5 n/a 0.0 n/a n/a n/a n/a 12.4 0.8 n/a n/a 0.0 0.1 n/a 14 7
Sugar (g) 4.2 0.8 0.6 0.0 0.0 n/a 0.3 n/a 0.0 20.3 3.4 0.6 0.0 0.6 0.5 2.0 33 17
Theobromine (mg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Thiamin (mg) 0.0 0.1 0.1 0.0 0.0 n/a 0.0 0.1 0.0 0.2 0.0 0.0 0.0 0.0 0.0 0.0 1 0
Threonine (g) 0.1 0.1 0.0 0.0 0.0 n/a 0.1 2.8 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 3 2
Tocopherol, alpha (mg) 0.2 0.0 0.1 0.0 0.0 n/a 0.0 n/a 1.9 0.0 0.0 0.1 0.1 0.5 0.1 0.1 3 2
Tocopherol, beta n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, delta n/a 0.0 0.0 n/a 0.0 n/a n/a n/a 0.0 0.0 0.0 n/a n/a 0.0 0.0 n/a 0 0
Tocopherol, gamma n/a 0.1 0.0 n/a 0.3 n/a n/a n/a 0.1 0.0 0.0 n/a n/a 0.0 0.0 n/a 1 0
Total Fat (g) 36.7 0.7 9.3 0.0 0.1 n/a 0.0 2.4 13.5 0.2 0.1 0.0 0.0 0.1 0.0 18.0 81 41
Trans-monoenoic Fat n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
TransFatty acids n/a n/a n/a n/a 0.0 n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a 0 0
Tryptophan (g) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 0.7 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.0 1 0
Tyrosine (g) 0.1 0.1 0.1 0.0 0.0 n/a 0.1 2.1 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 3 1
Valine (g) 0.2 0.1 0.0 0.0 0.0 n/a 0.1 3.2 0.0 0.0 0.0 0.0 n/a n/a 0.0 0.1 4 2
Vitamin A, IU (IU) 0.0 0.0 0.0 0.0 25.2 n/a 0.0 612.0 0.0 119.6 1.6 249.3 135.0 150.9 15.1 0.0 1,309 654
Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 1.2 n/a 0.0 183.6 0.0 6.2 0.0 12.5 6.7 7.6 0.6 0.0 218 109
Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 2.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 2 1
Vitamin B-6 (mg) 0.2 0.0 0.0 0.0 0.0 n/a 0.0 1.4 0.0 0.2 0.1 0.0 0.0 0.1 0.0 0.1 2 1
Vitamin C (mg) 0.9 0.0 0.1 0.0 0.0 n/a 0.0 0.0 0.0 98.6 5.9 4.7 0.5 16.6 9.1 0.4 137 68
Vitamin D (IU) 0.0 0.0 0.0 0.0 0.0 n/a 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0 0
Water (g) 1.7 0.9 0.2 0.0 0.6 n/a 11.9 263.7 0.0 177.4 71.3 22.5 1.8 12.8 27.5 0.8 593 296
Zinc (mg) 1.1 0.2 0.2 0.0 0.1 n/a 0.1 1.6 0.0 0.2 0.1 0.1 0.0 0.0 0.0 0.6 4 2

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