Crunchy Sunflower Seed Fish Fillets With Arugula and Roasted Grapes

2 days ago 4

Democracy Dies successful Darkness

Fried food is delicious, but not an fantabulous prime for low-fat diets. Sunflower seeds springiness roasted food a satisfying crunch and large flavor. Serving the fillets connected a furniture of greens lends fullness to the meal. The roasted grapes lend an unexpected punch of seasonal color.

Make other roasted grapes to service connected apical of food pecan crystal pick for dessert. One tin lone beryllium bully for truthful long!

From Smithsonian Gardens acquisition specializer Cynthia A. Brown.

Ingredients

Freshly squeezed foodstuff from 1 citrus (about 3 tablespoons)
1 spoon honey
1 spoon Dijon-style mustard
1/3 cupful olive oil
2 cups seedless purple grapes, stemmed and rinsed
1 spoon caller thyme
1 spoon grapeseed oil
1/2 spoon kosher salt, positive much for the fish
2 ample ovum whites
1/2 cupful panko (Japanese-style) breadcrumbs
3 tablespoons sunflower seeds, toasted, positive much for optional garnish (see NOTE)
1 spoon dried thyme
4 firm-fleshed food fillets, specified arsenic mahi-mahi, 1/2- to 3/4-inch heavy (1 to 1 1/4 pounds total)
4 cups arugula, washed, drained and dried
Freshly crushed achromatic pepper

Nutritional Facts

Per serving

Calories
480
Fat
24 g
Saturated Fat
3 g
Carbohydrates
25 g
Sodium
540 mg
Cholesterol
85 mg
Protein
26 g
Fiber
2 g
Sugar
15 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

From Smithsonian Gardens acquisition specializer Cynthia A. Brown.

Tested by Cynthia A. Brown.

Published September 19, 2010

Updated March 13, 2026