Directions:
- 1. Pat dry your fish fillets with paper towels until partly dry.
- 2. Season with salt and pepper.
- 3. Dredge in cornstarch. Set aside.
- 4. Heat a pan to medium and add 2 tablespoons of butter. When butter starts to sizzle, place the fish and cook for about 3 minutes each side or until golden brown.
- 5. In another pan on medium heat, add 1 tablespoon of butter.
- 6. Add in the minced shallots and diced tomatoes. Cook until onions are translucent.
- 7. Add spring onions and cook until tender.
- 8. To serve, place some of the tomato mixture on a plate then top with 2 fish fillets. Garnish with spring onions, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 454.75 Kcal (1904 kJ) | ||
| Calories from fat | 155.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.25g | 27% | |
|---|---|---|---|
| Cholesterol | 45.8mg | 15% | |
| Sodium | 24.62mg | 1% | |
| Potassium | 455.08mg | 10% | |
| Total Carbs | 71.51g | 24% | |
| Sugars | 6.43g | 26% | |
| Dietary Fiber | 4.08g | 16% | |
| Protein | 3.16g | 6% | |
| Vitamin C | 23.1mg | 39% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 0.9mg | 5% | |
| Calcium | 64.6mg | 6% | |
| Amount Per 100 g | |||
| Calories | 182.07 Kcal (762 kJ) | ||
| Calories from fat | 62.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.91g | 27% | |
|---|---|---|---|
| Cholesterol | 18.34mg | 15% | |
| Sodium | 9.86mg | 1% | |
| Potassium | 182.2mg | 10% | |
| Total Carbs | 28.63g | 24% | |
| Sugars | 2.58g | 26% | |
| Dietary Fiber | 1.64g | 16% | |
| Protein | 1.26g | 6% | |
| Vitamin C | 9.3mg | 39% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 0.4mg | 5% | |
| Calcium | 25.9mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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