Grape-Nuts Crusted Baked Fish
Grape-Nuts Crusted Baked Fish is a classic American home-style dish where a mild white fish like cod or haddock is coated in a crunchy, toasted crust made from Grape-Nuts cereal and baked until golden. It typically involves dipping the fish in milk or egg before pressing it into the crushed cereal, often seasoned with salt, pepper, and sometimes herbs or paprika. This recipe is a nostalgic comfort food, particularly popular in New England and Midwest home cooking.
🍽️ Nutrition at a glance
The dish is a good source of lean protein from the fish, with the Grape-Nuts crust adding a notable amount of complex carbohydrates and fiber, while keeping overall fat relatively low compared to fried versions. A typical serving provides around 250-350 calories, along with key nutrients like B vitamins, selenium, and iron from the fortified cereal.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 34 g |
| Carbs | 18 g |
| Fat | 11 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Potassium | 520 mg |
| Phosphorus | 380 mg |
| Selenium | 42 mcg |
| Vitamin B12 | 2.1 mcg |
| Niacin (B3) | 8.5 mg |
| Vitamin D | 1.2 mcg |
| Magnesium | 55 mg |
| Iron | 2.8 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Grape-Nuts cereal, invented in 1897, was originally marketed for its health benefits, and using it as a crust is a creative, crunchy twist that adds a nutty, malty flavor without nuts. Nutritionally, the crust boosts the fiber content significantly, making the dish a more filling and texturally interesting alternative to standard breadcrumb coatings.
