Directions:
- Combine the flour, oregano and parsley in a shallow dish. Season with salt and pepper.
- Place a large skillet over medium-high heat. Dredge the fish in the flour mixture, shaking off the excess. Melt 3 tablespoons butter in the skillet, then add 2 fillets and cook until golden brown on the bottom, about 4 minutes. Flip and cook through, 1 to 2 more minutes. Transfer to a plate and keep warm. Repeat with the remaining 2 fillets.
- Add the green beans and garlic to the skillet and cook about 2 minutes. Season with salt and pepper, then add the tomatoes and cook until just softened, about 1 more minute. Stir in the lemon juice and 1/4 cup water, then cover and cook until the beans are tender, about 3 more minutes. Remove from the heat and stir in the remaining 1 tablespoon butter until just melted.
- Divide the fish and vegetables among plates. Garnish with oregano.
- Photograph by Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 315.45 Kcal (1321 kJ) | ||
| Calories from fat | 134.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.99g | 23% | |
|---|---|---|---|
| Cholesterol | 115.58mg | 39% | |
| Sodium | 95.27mg | 4% | |
| Potassium | 704.67mg | 15% | |
| Total Carbs | 11.56g | 4% | |
| Sugars | 5.43g | 22% | |
| Dietary Fiber | 2.33g | 9% | |
| Protein | 36.06g | 72% | |
| Vitamin C | 10.5mg | 17% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 2.6mg | 15% | |
| Calcium | 57.2mg | 6% | |
| Amount Per 100 g | |||
| Calories | 116.38 Kcal (487 kJ) | ||
| Calories from fat | 49.77 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.53g | 23% | |
|---|---|---|---|
| Cholesterol | 42.64mg | 39% | |
| Sodium | 35.15mg | 4% | |
| Potassium | 259.98mg | 15% | |
| Total Carbs | 4.26g | 4% | |
| Sugars | 2g | 22% | |
| Dietary Fiber | 0.86g | 9% | |
| Protein | 13.31g | 72% | |
| Vitamin C | 3.9mg | 17% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1mg | 15% | |
| Calcium | 21.1mg | 6% | |
* 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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