Piñon-crusted fish or chicken
Piñon-crusted fish or chicken is a dish where a fillet or breast is coated with crushed piñon (pine nuts) and baked or pan-fried until golden. The crust typically includes ground piñons, herbs like rosemary or thyme, and sometimes breadcrumbs or Parmesan, creating a nutty, crunchy texture. This preparation is common in Southwestern American and Mexican cuisines, where piñons are a traditional ingredient.
🍽️ Nutrition at a glance
This dish is high in protein from the fish or chicken, and the piñon crust adds healthy fats and a moderate amount of carbs. It provides key nutrients like omega-3 fatty acids (if using fish), magnesium, and antioxidants from the nuts. A typical serving ranges from 300 to 450 calories, depending on the portion size and cooking method.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 12 g |
| Fat | 22 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 480 mg |
| Potassium | 420 mg |
| Phosphorus | 310 mg |
| Magnesium | 55 mg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.6 mg |
| Selenium | 28 mcg |
| Zinc | 1.8 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Piñons, or pine nuts, have been a staple food for Indigenous peoples in the Southwest for centuries, adding cultural depth to the dish. Nutritionally, the crust boosts the meal's satiety and nutrient profile without heavy breading, making it a flavorful yet balanced option.
