Directions:
- Divide fish into 4 equal pieces if necessary.
- In shallow bowl, combine flour, lemon rind, thyme, salt and pepper.
- Dip fish into lemon juice; dredge in flour mixture, turning to coat.
- In nonstick skillet, heat oil over medium-high heat; cook fish, turning once, for 6 to 8 minutes or until flakes easily when tested with fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 189.4 Kcal (793 kJ) | ||
| Calories from fat | 52.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.86g | 9% | |
|---|---|---|---|
| Cholesterol | 69.62mg | 23% | |
| Sodium | 37.26mg | 2% | |
| Potassium | 563.96mg | 12% | |
| Total Carbs | 7.29g | 2% | |
| Sugars | 0.54g | 2% | |
| Dietary Fiber | 0.29g | 1% | |
| Protein | 23.6g | 47% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 1.4mg | 8% | |
| Calcium | 80.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 143.01 Kcal (599 kJ) | ||
| Calories from fat | 39.85 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.43g | 9% | |
|---|---|---|---|
| Cholesterol | 52.57mg | 23% | |
| Sodium | 28.13mg | 2% | |
| Potassium | 425.84mg | 12% | |
| Total Carbs | 5.51g | 2% | |
| Sugars | 0.41g | 2% | |
| Dietary Fiber | 0.22g | 1% | |
| Protein | 17.82g | 47% | |
| Vitamin C | 4mg | 9% | |
| Iron | 1.1mg | 8% | |
| Calcium | 60.8mg | 8% | |
* 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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