Directions:
- Unwrap fish but leave it on the butcher paper. Season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.
- In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 214.23 Kcal (897 kJ) | ||
| Calories from fat | 47.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.24g | 8% | |
|---|---|---|---|
| Cholesterol | 58.1mg | 19% | |
| Sodium | 96.68mg | 4% | |
| Potassium | 379.52mg | 8% | |
| Total Carbs | 11.88g | 4% | |
| Dietary Fiber | 0.47g | 2% | |
| Protein | 27.07g | 54% | |
| Iron | 0.2mg | 1% | |
| Calcium | 16.5mg | 2% | |
| Amount Per 100 g | |||
| Calories | 134.24 Kcal (562 kJ) | ||
| Calories from fat | 29.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.28g | 8% | |
|---|---|---|---|
| Cholesterol | 36.41mg | 19% | |
| Sodium | 60.58mg | 4% | |
| Potassium | 237.8mg | 8% | |
| Total Carbs | 7.44g | 4% | |
| Dietary Fiber | 0.29g | 2% | |
| Protein | 16.96g | 54% | |
| Iron | 0.1mg | 1% | |
| Calcium | 10.3mg | 2% | |
* 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.
Try this similar recipes
-
Snapper with Linguine and Citrus Cream Sauce
Olive oil, Shallots, thinly sliced, Garlic, minced, Vodka and 16 more.. -
Spicy Black Bean and Corn Burgers
Olive oil, Onion, diced, Garlic, minced and 12 more.. -
Lemon Garlic Sea Bass
Lemon, Garlic cloves, crushed, Red pepper flakes and 4 more.. -
Pan-roasted Sea Bass with Citrus-Heirloom Tomato Vinaigrette
Seeded and chopped heirloom tomatoes, Sugar and 12 more.. -
Chef John's Pita Bread
Active dry yeast and 6 more.. -
Homemade Pretzel Bites W/cheddar Cheese Sauce
Warm water, Light brown sugar, Active dry yeast and 15 more.. -
Real Italian Calzones
Active dry yeast, Warm water, Olive oil, White sugar, Salt and 8 more.. -
Poulet aigu de Tarragon
Bone-in chicken breast halves, with skin and 14 more.. -
Little Bit of Everything Swirl Bread
Warm water (110 degrees ), Sugar, Active dry yeast and 13 more.. -
Pizza Dough in Food Processor
Fast active dry yeast (2 1/2 tsp.), White sugar, Salt and 4 more.. -
Bell Pepper Focaccia
Dry yeast (1 package), Warm water (100f to 110f) and 11 more.. -
Real Calzones
Active dry yeast, Warm water, Olive oil, White sugar, Salt and 8 more..
Also Try
-
-
-
Pan Fried Fish with Cajun Tartar Sauce
Fresh or frozen tilapia or other whitefish fillets, 1/2 t... and 14 more.. -
Pan Fried Fish With a Rich Lemon Butter Sauce
Dry white wine, Lemon juice, Minced garlic and 19 more.. -
-
Pan Roasted White Bass (Sand Bass) With Wine Butter Sauce
Filets whole firm-fleshed fish , about 1 lb each* (scaled... and 10 more.. -
-
-
-
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
