Directions:
- Place milk in a shallow bowl. In another shallow bowl, combine the flour, salt and pepper. Dip fish in milk, then coat with flour mixture.
- Spray fillets with cooking spray. In a large nonstick skillet coated with cooking spray, cook fish over medium-high heat for 3-4 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.
- In the same pan, saute garlic in butter and oil for 1 minute. Add the lemon, lime and orange slices, juices and onions; cook 1 minute longer. Serve with fish. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 406.13 Kcal (1700 kJ) | ||
| Calories from fat | 67.29 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.48g | 12% | |
|---|---|---|---|
| Cholesterol | 66.25mg | 22% | |
| Sodium | 366.33mg | 15% | |
| Potassium | 480.73mg | 10% | |
| Total Carbs | 54.85g | 18% | |
| Sugars | 3.44g | 14% | |
| Dietary Fiber | 0.71g | 3% | |
| Protein | 28.61g | 57% | |
| Vitamin C | 19.5mg | 33% | |
| Iron | 1.5mg | 8% | |
| Calcium | 66.3mg | 7% | |
| Amount Per 100 g | |||
| Calories | 136.84 Kcal (573 kJ) | ||
| Calories from fat | 22.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.52g | 12% | |
|---|---|---|---|
| Cholesterol | 22.32mg | 22% | |
| Sodium | 123.43mg | 15% | |
| Potassium | 161.97mg | 10% | |
| Total Carbs | 18.48g | 18% | |
| Sugars | 1.16g | 14% | |
| Dietary Fiber | 0.24g | 3% | |
| Protein | 9.64g | 57% | |
| Vitamin C | 6.6mg | 33% | |
| Iron | 0.5mg | 8% | |
| Calcium | 22.3mg | 7% | |
* 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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