Directions:
- NOTE: Use any fresh herb such as basil, sage, rosemary or a combination.
- Heat the oil in a heavy pan, add the onion and fry until caramelized (brown).
- In a separate bowl, combine the bread crumbs and herbs.
- Add the caramelized onions to the crumb mixture and combine well.
- Sprinkle the fish with salt and pepper.
- Dip fish into the beaten egg, then into the crumb mixture and pat lightly to help crumbs adhere to fillet. I usually refrigerate the breaded fish for 15 minutes or so, but this is just my preference.
- Pan fry in olive oil til crust is golden and fish is of desired doneness, about 5 minute per side.
- Serve with your favorite side dish. I like mine with plain steamed basmati rice and cold sliced cucumbers.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 435.03 Kcal (1821 kJ) | ||
| Calories from fat | 143.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.98g | 25% | |
|---|---|---|---|
| Cholesterol | 248.71mg | 83% | |
| Sodium | 379.1mg | 16% | |
| Potassium | 693.11mg | 15% | |
| Total Carbs | 28.93g | 10% | |
| Sugars | 5.57g | 22% | |
| Dietary Fiber | 2.78g | 11% | |
| Protein | 42.9g | 86% | |
| Vitamin C | 5.6mg | 9% | |
| Iron | 3.8mg | 21% | |
| Calcium | 100.7mg | 10% | |
| Amount Per 100 g | |||
| Calories | 98.52 Kcal (412 kJ) | ||
| Calories from fat | 32.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.62g | 25% | |
|---|---|---|---|
| Cholesterol | 56.33mg | 83% | |
| Sodium | 85.86mg | 16% | |
| Potassium | 156.97mg | 15% | |
| Total Carbs | 6.55g | 10% | |
| Sugars | 1.26g | 22% | |
| Dietary Fiber | 0.63g | 11% | |
| Protein | 9.72g | 86% | |
| Vitamin C | 1.3mg | 9% | |
| Iron | 0.9mg | 21% | |
| Calcium | 22.8mg | 10% | |
* 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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