Pan Fried White Fish Recipe

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Pan Fried White Fish
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Ingredients:

Directions:

  1. 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.
  2. 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.
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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 4.6
    Points
  • 5
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • sugar free

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