Directions:
- For the marinade, blend the onion, cloves garlic, herbs, olive oil and zest of 1/2 lemon.
- Pour over the fish fillets, cover and leave to marinate in the fridge for 30 minutes.
- Heat the oil in a large frying pan.
- Remove the fish from the marinade and cook for approximately 4-5 minutes on each side.
- Add the remaining marinade to the pan and cook gently for 5 minutes.
- Serve on a leafy salad with new potatoes or noodles.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 407.39 Kcal (1706 kJ) | ||
| Calories from fat | 278.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 31g | 48% | |
|---|---|---|---|
| Cholesterol | 65.19mg | 22% | |
| Sodium | 65.12mg | 3% | |
| Potassium | 660.59mg | 14% | |
| Total Carbs | 3.62g | 1% | |
| Sugars | 1.33g | 5% | |
| Dietary Fiber | 0.8g | 3% | |
| Protein | 27.47g | 55% | |
| Vitamin C | 6.2mg | 10% | |
| Iron | 1.7mg | 9% | |
| Calcium | 122.3mg | 12% | |
| Amount Per 100 g | |||
| Calories | 180.65 Kcal (756 kJ) | ||
| Calories from fat | 123.7 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.74g | 48% | |
|---|---|---|---|
| Cholesterol | 28.91mg | 22% | |
| Sodium | 28.88mg | 3% | |
| Potassium | 292.93mg | 14% | |
| Total Carbs | 1.61g | 1% | |
| Sugars | 0.59g | 5% | |
| Dietary Fiber | 0.35g | 3% | |
| Protein | 12.18g | 55% | |
| Vitamin C | 2.8mg | 10% | |
| Iron | 0.8mg | 9% | |
| Calcium | 54.2mg | 12% | |
* 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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