Directions:
- Spray a large skillet with vegetable spray and add olive oil. Heat pan to med. high. Pat fillets dry and brush with pesto on one side. Press panko crumbs into the pesto so that it sticks. Sear breaded side and coat plain side in the same way. Turn fish carefully so that it doesn't fall apart. As soon as both sides are brown, turn down heat slightly, add peas and water. Cover pan and cook until peas are crispy but tender enough to eat. In the meantime, slice and brown mushrooms, add just before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 378.61 Kcal (1585 kJ) | ||
| Calories from fat | 207.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.02g | 35% | |
|---|---|---|---|
| Cholesterol | 58.36mg | 19% | |
| Sodium | 595.3mg | 25% | |
| Potassium | 590.72mg | 13% | |
| Total Carbs | 15.48g | 5% | |
| Sugars | 4.98g | 20% | |
| Dietary Fiber | 4.36g | 17% | |
| Protein | 26g | 52% | |
| Vitamin C | 24mg | 40% | |
| Vitamin A | 0.9mg | 30% | |
| Iron | 60.4mg | 335% | |
| Calcium | 136mg | 14% | |
| Amount Per 100 g | |||
| Calories | 126.43 Kcal (529 kJ) | ||
| Calories from fat | 69.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.69g | 35% | |
|---|---|---|---|
| Cholesterol | 19.49mg | 19% | |
| Sodium | 198.79mg | 25% | |
| Potassium | 197.26mg | 13% | |
| Total Carbs | 5.17g | 5% | |
| Sugars | 1.66g | 20% | |
| Dietary Fiber | 1.46g | 17% | |
| Protein | 8.68g | 52% | |
| Vitamin C | 8mg | 40% | |
| Vitamin A | 0.3mg | 30% | |
| Iron | 20.2mg | 335% | |
| Calcium | 45.4mg | 14% | |
* 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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