Cashew Crusted Trout

1. Heat a flat griddle pan over medium heat.

2. Mix panko, cashews, black pepper, salt, garlic powder, and cayenne pepper together in a bowl. Whisk eggs and milk together in a separate bowl.

3. Dust trout with flour until evenly coated. Dip floured trout in egg mixture, then press trout into cashew mixture until thoroughly coated.

4. Melt butter and oil together in the hot griddle pan. Place trout, flesh-side down, into the pan and cook for 3 minutes. Flip and cook until fish flakes easily with a fork, about 3 minutes more.

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Nutrient	Quantity
Total fats	28.9543 g
Protein	195.0214 g
Carbohydrates	5.8318 g
Energy	1108.1139 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2634 g
Water	814.7636 g
Aspartic acid	1.598 g
Calcium, Ca	1205.2615 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.0182 g
Lutein + zeaxanthin	535.2137 g
Fiber, total dietary	1.2065 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.022 g
Fatty acids, total saturated 22:0	0.0042 g
Carotene, beta	53.0225 g
Niacin	10.7 mg
Vitamin A, RAE	450.938 g
Fatty acids, total trans-polyenoic	0.012 g
Arginine	1.139 g
Riboflavin	1.9229 mg
Fatty acids, total trans-polyenoic 22:4	0.013 g
Tocopherol, beta	0.01 mg
Fatty acids, total polyunsaturated 15:0	0.008 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.037 g
Fatty acids, total saturated 20:1	0.0337 g
Glutamic acid	2.319 g
Sodium, Na	779.4822 mg
Fatty acids, total saturated 16:1 undifferentiated	0.3523 g
Total lipid (fat)	28.9543 g
Manganese, Mn	0.2603 mg
Fructose	0.0037 g
Proline	0.7052 g
Fatty acids, total saturated 16:0	4.4685 g
Fatty acids, total polyunsaturated 16:1 t	0.003 g
Fatty acids, total saturated 8:0	0.3263 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	1.531 g
Sucrose	0.016 g
Choline, total	888.1468 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.012 g
Fatty acids, total polyunsaturated 18:1 t	0.023 g
Sugars, total	1.9308 g
Serine	1.1314 g
Fatty acids, total saturated 10:0	0.3643 g
Fatty acids, total saturated 18:0	1.6974 g
Fatty acids, total saturated 20:4 undifferentiated	0.6595 g
Vitamin B-6	1.3037 mg
Selenium, Se	184.3635 g
Ash	12.7078 g
Vitamin D	82.6 IU
Menaquinone-4	0.3 g
Fatty acids, total saturated 18:1 undifferentiated	7.1499 g
Pantothenic acid	1.7281 mg
Phenylalanine	0.83 g
Copper, Cu	2.5205 mg
Betaine	0.5785 mg
Thiamin	1.2748 mg
Retinol	445.5006 g
Methionine	0.4652 g
Iron, Fe	14.8206 mg
Carbohydrate, by difference	5.8318 g
Phosphorus, P	1935.1799 mg
Folate, total	195.0007 g
Dihydrophylloquinone	0.1 g
Tocopherol, gamma	0.5377 mg
Fatty acids, total saturated 4:0	0.0265 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.2085 g
Lycopene	0.115 g
Alanine	0.8675 g
Cholesterol	828.3344 mg
Valine	1.0276 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0239 g
Fatty acids, total saturated 18:2 undifferentiated	4.1231 g
Glycine	0.5792 g
Carotene, alpha	0.069 g
Glucose (dextrose)	0.3719 g
Fatty acids, total saturated 14:0	1.6396 g
Zinc, Zn	10.9673 mg
Isoleucine	0.8018 g
Tocopherol, delta	0.06 mg
Fatty acids, total saturated 12:0	4.285 g
Fatty acids, total polyunsaturated	5.7857 g
Fatty acids, total saturated 14:1	0.0071 g
Tocotrienol, gamma	0.01 mg
Fatty acids, total polyunsaturated 17:1	0.012 g
Leucine	1.3235 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.012 g
Tocotrienol, alpha	0.0649 mg
Vitamin A, IU	1598.7364 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.1158 g
Folate, DFE	195.0007 g
Tryptophan	0.2192 g
Vitamin C, total ascorbic acid	0.1812 mg
Phytosterols	9.3911 mg
Fatty acids, total polyunsaturated 16:1 c	0.198 g
Galactose	0.0009 g
Fatty acids, total polyunsaturated 18:1 c	3.3925 g
Fatty acids, total saturated 20:0	0.003 g
Fatty acids, total saturated 6:0	0.0407 g
Lactose	1.515 g
Tyrosine	0.6275 g
Vitamin B-12	10.0917 g
Vitamin K (phylloquinone)	4.6613 g
Fatty acids, total saturated	12.9157 g
Histidine	0.3928 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.012 g
Fatty acids, total monounsaturated	7.5571 g
Threonine	0.6744 g
Folate, food	195.0007 g
Fatty acids, total polyunsaturated 17:0	0.022 g
Vitamin D (D2 + D3)	2.03 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.001 g
Cryptoxanthin, beta	23.2108 g
Vitamin D3 (cholecalciferol)	2.03 g
Vitamin E (alpha-tocopherol)	6.028 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.3572 g
Fatty acids, total trans	0.038 g
Fatty acids, total trans-monoenoic	0.026 g
Magnesium, Mg	207.8557 mg
Lysine	1.0557 g
Potassium, K	2325.7571 mg
Fatty acids, total polyunsaturated 24:1 c	0.0001 g
Cystine	0.3165 g
Fluoride, F	1.2966 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	2 tablespoons	18.3	1.434	0.981
Salt	0.25 teaspoon	0	0	0
Butter	2 teaspoons	57	2.619	4.8
Garlic powder	0.25 teaspoon	2.5653	0.5637	0.0057
Egg	2	143	0.72	9.51
black pepper	0.25 teaspoon	1.4432	0.3677	0.0187
Cashew	0.5 cup	0	0	0
Vegetable oil	2 teaspoons	78.1547	0	9.0667
cayenne pepper	0 teaspoon	0.7155	0.1274	0.0389
purpose flour	1 tablespoon	806.9352	0	4.5333
panko bread crumb	0.5 cup	806.9352	0	4.5333
trout fillet	2	806.9352	0	4.5333