Directions:
- Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture to a shallow dish.
- Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 219.12 Kcal (917 kJ) | ||
| Calories from fat | 158.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.63g | 27% | |
|---|---|---|---|
| Cholesterol | 14.18mg | 5% | |
| Sodium | 131.52mg | 5% | |
| Potassium | 217.4mg | 5% | |
| Total Carbs | 7.24g | 2% | |
| Sugars | 1.78g | 7% | |
| Dietary Fiber | 2.22g | 9% | |
| Protein | 10.09g | 20% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.1mg | 6% | |
| Calcium | 56mg | 6% | |
| Amount Per 100 g | |||
| Calories | 279.51 Kcal (1170 kJ) | ||
| Calories from fat | 202.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 22.48g | 27% | |
|---|---|---|---|
| Cholesterol | 18.08mg | 5% | |
| Sodium | 167.76mg | 5% | |
| Potassium | 277.32mg | 5% | |
| Total Carbs | 9.24g | 2% | |
| Sugars | 2.27g | 7% | |
| Dietary Fiber | 2.84g | 9% | |
| Protein | 12.87g | 20% | |
| Vitamin C | 0.2mg | 0% | |
| Iron | 1.5mg | 6% | |
| Calcium | 71.4mg | 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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