Pili Nut Crusted Fish
Pili Nut Crusted Fish is a dish featuring a firm, white fish fillet coated in a crunchy crust made from ground pili nuts, a native nut of the Philippines. The fish is typically baked or pan-fried until the crust is golden and the fish is flaky, often seasoned with simple herbs and citrus. It is a popular preparation in the Philippines and other Southeast Asian cuisines that utilize local ingredients.
🍽️ Nutrition at a glance
This dish is high in healthy fats and protein, with a moderate amount of carbohydrates coming primarily from the nut crust. It provides a good source of magnesium, manganese, and phosphorus from the pili nuts, along with protein and omega-3s from the fish, with a typical serving containing around 400-500 calories.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 35 g |
| Carbs | 8 g |
| Fat | 32 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 350 mg |
| Magnesium | 120 mg |
| Manganese | 1.5 mg |
| Phosphorus | 300 mg |
| Selenium | 40 mcg |
| Vitamin B12 | 2.5 mcg |
| Potassium | 450 mg |
| Zinc | 2 mg |
| Iron | 1.5 mg |
Per 1 fillet (180 g) · estimated, varies by recipe
💡 What's interesting
The pili nut is a nutritionally dense, buttery nut native to the Philippines, often called a 'superfood' for its high magnesium and antioxidant content. This dish is a great example of using indigenous ingredients to create a flavorful, nutrient-rich crust that adds healthy fats and a unique texture to lean fish.
