Directions:
- Dry fish on paper towels.
- Mix flour, salt and pepper together.
- Dip fish slices in seasoned flour to coat lightly.
- Melt 2 tblsp butter in large skilet.
- Add onion and saute over medium heat until they are soft but not browned.
- Leave onion in pan.
- Add fish filets and cook until lightly browned, turning once, 2 to 3 minutes on each side.
- Do not crowd fish in pan.
- Repeat steps 2 and 3 for larger portions of fish.
- Remove fish to a micro safe dish.
- Lower heat and melt 2 tablespoons butter, add orange juice concentrate and wine.
- Stir to combine and heat through.
- Pour sauce over fish.
- Microwave few minutes to reheat.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 262.69 Kcal (1100 kJ) | ||
| Calories from fat | 72.43 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.05g | 12% | |
|---|---|---|---|
| Cholesterol | 56.13mg | 19% | |
| Sodium | 1045.67mg | 44% | |
| Potassium | 340.41mg | 7% | |
| Total Carbs | 25.21g | 8% | |
| Sugars | 5.42g | 22% | |
| Dietary Fiber | 2.38g | 10% | |
| Protein | 16.34g | 33% | |
| Vitamin C | 18.7mg | 31% | |
| Iron | 1.2mg | 7% | |
| Calcium | 89.2mg | 9% | |
| Amount Per 100 g | |||
| Calories | 135.37 Kcal (567 kJ) | ||
| Calories from fat | 37.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.15g | 12% | |
|---|---|---|---|
| Cholesterol | 28.93mg | 19% | |
| Sodium | 538.86mg | 44% | |
| Potassium | 175.42mg | 7% | |
| Total Carbs | 12.99g | 8% | |
| Sugars | 2.79g | 22% | |
| Dietary Fiber | 1.22g | 10% | |
| Protein | 8.42g | 33% | |
| Vitamin C | 9.6mg | 31% | |
| Iron | 0.6mg | 7% | |
| Calcium | 46mg | 9% | |
* 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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