Rachael Ray Oven Fish Fry On A Bed Of Not-so-mushy Peas Recipe

Keto Friendliness Gauge

Net Carbs are 7% of calories per serving, at 17g per serving. This food is keto-friendly.

How keto-friendly is Rachael Ray Oven Fish Fry On A Bed Of Not-so-mushy Peas? The Keto Friendliness Gauge visualizes how much this food conforms to the standard keto diet.

  • Green implies that Net Carbs fall within standard keto diet guidelines.
  • Yellow implies that Net Carbs are a little higher than standard keto diet guidelines.
  • Orange implies that Net Carbs are much higher than standard keto diet guidelines and risks kicking you out of ketosis.
  • Red implies that the amount of Net Carbs fall within the upper limits allowed by the keto diet and there's a high risk of getting kicked out of ketosis.

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Keto & Health Insights for Rachael Ray Oven Fish Fry On A Bed Of Not-so-mushy Peas Recipe

  • Net Carbs are 7% of calories per serving, at 17g per serving. This meal falls within the range for standard keto diet guidelines (at or under 25g of net carbs). If your daily net carb quota is 25g and if this food almost equals that much, consider whether you're going to eat more food later. Always take into account any foods you've already consumed. It's recommended that you track the macros of your daily food consumptions—this makes it easier to avoid overconsumption.

Rachael Ray Oven Fish Fry On A Bed Of Not-so-mushy Peas Recipe Nutrition Label

Nutrition Facts

Serving Size: 12 servings   ( 195 g )
Amount Per Serving
Calories: 228
Total Fat: 7g
Saturated Fat: 4g
Polyunsaturated Fat: 1g
Monounsaturated Fat: 2g
Trans Fat: 0g
Cholesterol: 81mg
Sodium: 451mg
Total Carbohydrates: 21g
Dietary Fiber: 4g
Sugar: 4g
Protein: 19g
Calcium: 95mg Iron: 3mg
Potassium: 541mg Vitamin A: 138mcg
Vitamin C: 19mg Vitamin D: 1mcg

Ingredients

  • 5 tablespoons butter, divided
  • 3 cups panko breadcrumbs
  • 1-2 tablespoons thyme leaves, chopped
  • 1-2 tablespoons chives, finely chopped
  • 1 tablespoon seafood seasoning, such as Old Bay Seasoning or Szeged Fish Rub
  • 1 tablespoon granulated onion
  • 1 tablespoon granulated garlic
  • Zest of 1 lemon or lime
  • 2 pounds cod fillets (3/4-inch thick), cut into 8 rectangles
  • Salt and pepper
  • 2 extra-large eggs, separated, whites beaten until frothy
  • 1 cup flat leaf parsley leaves, packed
  • 1 cup fresh mint leaves, packed
  • 3 cups shelled fresh peas or thawed frozen peas, patted dry
  • 1 tablespoon extra virgin olive (EVOO)
  • 2 large shallots, finely chopped
  • 1 cup chicken stock
  • Malt vinegar or lemon wedges

Instructions

Visit Rachael Ray's website to view the recipe instructions. (Via Edamam)