Directions:
- Preheat large saute pan on medium high for 2-3 minutes.
- Place seasoned salt and 3 teaspoons flour in large zip top bag.
- Shake to mix.
- Add fish to bag and seal tightly.
- Shake bag to coat fish.
- Place 1 tablespoon butter in saute pan.
- Add fish.
- Cook for 3 minutes.
- Add 1 tablespoon butter to center of pan.
- Turn fillets using spatual and distrubute butter under fish fillets.
- Cook 3 minutes more util fish fish is golden and flakes easily.
- Transfer fish to plates.
- Add wine to pan with remaining butter and 1 teaspoon flour to pan.
- Squeeze juice of lemon to pan.
- Heat and stir 1-2 minutes or thickened.
- Stir in chopped parsley and serve sauce over fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 276.27 Kcal (1157 kJ) | ||
| Calories from fat | 114.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.69g | 20% | |
|---|---|---|---|
| Cholesterol | 107.93mg | 36% | |
| Sodium | 742.58mg | 31% | |
| Potassium | 563.34mg | 12% | |
| Total Carbs | 4.97g | 2% | |
| Sugars | 0.6g | 2% | |
| Dietary Fiber | 0.84g | 3% | |
| Protein | 34.72g | 69% | |
| Vitamin C | 10.2mg | 17% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 2.2mg | 12% | |
| Calcium | 36.9mg | 4% | |
| Amount Per 100 g | |||
| Calories | 126.6 Kcal (530 kJ) | ||
| Calories from fat | 52.32 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.81g | 20% | |
|---|---|---|---|
| Cholesterol | 49.46mg | 36% | |
| Sodium | 340.27mg | 31% | |
| Potassium | 258.14mg | 12% | |
| Total Carbs | 2.28g | 2% | |
| Sugars | 0.28g | 2% | |
| Dietary Fiber | 0.38g | 3% | |
| Protein | 15.91g | 69% | |
| Vitamin C | 4.7mg | 17% | |
| Iron | 1mg | 12% | |
| Calcium | 16.9mg | 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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