Directions:
- Combine first 4 ingredients in a shallow bowl; dredge one side of each fillet in flour mixture. Heat oil in a nonstick skillet over medium-high heat until hot. Add fish, floured side down, and cook 3 minutes on each side or until fish flakes easily when tested with a fork.
- Combine chutney and next 3 ingredients. Serve fish immediately with chutney mixture. Sprinkle each serving with green onions.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 100.65 Kcal (421 kJ) | ||
| Calories from fat | 31.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.46g | 5% | |
|---|---|---|---|
| Cholesterol | 20mg | 7% | |
| Sodium | 197.42mg | 8% | |
| Potassium | 68.26mg | 1% | |
| Total Carbs | 13.63g | 5% | |
| Sugars | 5.12g | 20% | |
| Dietary Fiber | 0.81g | 3% | |
| Protein | 5.68g | 11% | |
| Vitamin C | 3mg | 5% | |
| Iron | 0.7mg | 4% | |
| Calcium | 7.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 146.4 Kcal (613 kJ) | ||
| Calories from fat | 45.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.04g | 5% | |
|---|---|---|---|
| Cholesterol | 29.09mg | 7% | |
| Sodium | 287.17mg | 8% | |
| Potassium | 99.3mg | 1% | |
| Total Carbs | 19.83g | 5% | |
| Sugars | 7.44g | 20% | |
| Dietary Fiber | 1.18g | 3% | |
| Protein | 8.27g | 11% | |
| Vitamin C | 4.4mg | 5% | |
| Iron | 1mg | 4% | |
| Calcium | 11mg | 1% | |
* 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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