Swenson's Pan Fried Fillets Recipe

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Swenson's Pan Fried Fillets
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Ingredients
12
Count
Nutrition
392
Calories
Total time
30
Minutes
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Ingredients:

  • 1 1/2 lbs cod fish fillets or 1 1/2 lbs sole fillets or 1 1/2 lbs tilapia fillets
  • 1 egg
  • 2 tbsp mayonnaise
  • 1 tbsp cream
  • 1/2 cup flour
  • 2 tbsp breadcrumbs
  • 1/4 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 2 tbsp butter
  • 1 medium onion, grated ( juice too)

Directions:

  1. Wash and dry fillets.
  2. Mix together egg, mayonnaise, and cream.
  3. Dip fillets in this mixture, and then coat them with a mixture of flour, bread crumbs, garlic powder, salt and pepper.
  4. Heat frying pan over medium heat. Add butter and melt. Saute onion and juice for a minute. Add fillets and cook until lightly brown, 2-3 minutes a side.
  5. Sprinkle w/ grated parmesan cheese.
  6. You may want to adjust salt, pepper, and parmesan cheese to your taste.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 392.2 Kcal (1642 kJ)
Calories from fat 158.92 Kcal
% Daily Value*
Total Fat 17.66g 27%
Cholesterol 143.69mg 48%
Sodium 1232.11mg 51%
Potassium 508.31mg 11%
Total Carbs 23.15g 8%
Sugars 1.44g 6%
Dietary Fiber 2.75g 11%
Protein 31.77g 64%
Vitamin C 2mg 3%
Vitamin A 0.1mg 2%
Iron 1.6mg 9%
Calcium 148.2mg 15%
Amount Per 100 g
Calories 145.89 Kcal (611 kJ)
Calories from fat 59.11 Kcal
% Daily Value*
Total Fat 6.57g 27%
Cholesterol 53.45mg 48%
Sodium 458.32mg 51%
Potassium 189.08mg 11%
Total Carbs 8.61g 8%
Sugars 0.54g 6%
Dietary Fiber 1.02g 11%
Protein 11.82g 64%
Vitamin C 0.7mg 3%
Iron 0.6mg 9%
Calcium 55.1mg 15%

* 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

  • 8.8
    Points
  • 10
    PointsPlus

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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