Safflower Seed Crusted Fish
Safflower Seed Crusted Fish is a dish where fish fillets are coated with crushed safflower seeds before baking or pan-frying, creating a nutty, crunchy exterior. It typically uses mild white fish like cod or tilapia, and the seeds are often mixed with herbs and spices. This preparation is a modern, health-conscious twist on classic crusted fish recipes.
🍽️ Nutrition at a glance
This dish is a high-protein, low-carbohydrate meal, with the safflower seeds contributing healthy fats and fiber. A typical serving provides a good source of omega-6 fatty acids and essential minerals, with a rough calorie estimate of 250-300 kcal per fillet.
Nutrition breakdown
| Calories | 275 kcal |
| Protein | 30 g |
| Carbs | 4 g |
| Fat | 15 g |
| Fiber | 2 g |
| Sugar | 0.5 g |
| Sodium | 350 mg |
| Vitamin E | 4 mg |
| Magnesium | 45 mg |
| Phosphorus | 250 mg |
| Selenium | 35 mcg |
| Niacin (B3) | 5 mg |
| Potassium | 400 mg |
| Zinc | 1.5 mg |
| Iron | 1.2 mg |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Safflower seeds are a traditional ingredient in some Middle Eastern and Asian cuisines, often used for their oil. Nutritionally, they are an excellent source of vitamin E and linoleic acid, making this crust a flavorful way to boost a meal's antioxidant and healthy fat content.
