Directions:
- Soak two thick boards of cedar or wood plank of choice and soak them in cold water for at least 1 hour.
- Center fish on the boards. Brush with oil; season with black and cayenne pepper, salt and herbs.
- Place them in a 350F oven and back for 20 minutes or the fish starts to flake in the thickest part. Planks may also be broiled on a grill, place 6 to 7 inches from the heat source and cook for similar amount of time.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 180.26 Kcal (755 kJ) | ||
| Calories from fat | 112.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.55g | 19% | |
|---|---|---|---|
| Cholesterol | 45.82mg | 15% | |
| Sodium | 622.58mg | 26% | |
| Potassium | 293.06mg | 6% | |
| Total Carbs | 0.37g | 0% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.14g | 1% | |
| Protein | 16.65g | 33% | |
| Vitamin C | 0.8mg | 1% | |
| Iron | 1.6mg | 9% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 201.84 Kcal (845 kJ) | ||
| Calories from fat | 126.45 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.05g | 19% | |
|---|---|---|---|
| Cholesterol | 51.31mg | 15% | |
| Sodium | 697.12mg | 26% | |
| Potassium | 328.15mg | 6% | |
| Total Carbs | 0.41g | 0% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.16g | 1% | |
| Protein | 18.64g | 33% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 1.8mg | 9% | |
| Calcium | 41.3mg | 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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