Directions:
- Combine egg and egg white in a shallow bowl, stirring with a whisk. Combine breadcrumbs, 1/2 teaspoon salt, and 1/4 teaspoon pepper in another shallow bowl. Pat fillets dry. Dip fillets in egg, letting excess egg drip off. Lightly dredge fillets in breadcrumb mixture.
- Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add 2 fillets; cook 2 minutes on each side or until fish flakes easily when tested with a fork. Transfer fillets to a serving platter. Repeat procedure with 1 teaspoon olive oil and remaining fillets.
- Combine greens, tomato, and onion in a bowl. Combine remaining 1 tablespoon olive oil, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, lemon juice, vinegar, and mustard, stirring well with a whisk. Pour dressing over greens; toss to coat. Top fillets with greens mixture, and sprinkle with parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 156.89 Kcal (657 kJ) | ||
| Calories from fat | 83.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.28g | 14% | |
|---|---|---|---|
| Cholesterol | 59.25mg | 20% | |
| Sodium | 637.65mg | 27% | |
| Potassium | 195.47mg | 4% | |
| Total Carbs | 10.53g | 4% | |
| Sugars | 2.53g | 10% | |
| Dietary Fiber | 1.17g | 5% | |
| Protein | 7.32g | 15% | |
| Vitamin C | 10.6mg | 18% | |
| Iron | 0.9mg | 5% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 103.88 Kcal (435 kJ) | ||
| Calories from fat | 55.27 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.14g | 14% | |
|---|---|---|---|
| Cholesterol | 39.23mg | 20% | |
| Sodium | 422.17mg | 27% | |
| Potassium | 129.41mg | 4% | |
| Total Carbs | 6.97g | 4% | |
| Sugars | 1.68g | 10% | |
| Dietary Fiber | 0.77g | 5% | |
| Protein | 4.85g | 15% | |
| Vitamin C | 7.1mg | 18% | |
| Iron | 0.6mg | 5% | |
| Calcium | 26.2mg | 4% | |
* 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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