Directions:
- Mix spices together in small bowl.
- Preheat oven 350*F.
- Wash and dry fish. pour small amount of oil in plate and coat each piece of fish in oil. set aside.
- Pour small amount of oil in cast iron pan, use paper towel to spread evenly. heat pan over high heat. when hot, add spices to pan and cook 2 minutes, stirring occasionally.
- Add fish to pan. reduce heat to med and cook 3-4 minutes on each side or adjust time according to thickness.
- Put pan in preheated oven and continue cooking in oven for 7-8 minutes.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 244.98 Kcal (1026 kJ) | ||
| Calories from fat | 25.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.86g | 4% | |
|---|---|---|---|
| Cholesterol | 95.83mg | 32% | |
| Sodium | 149.02mg | 6% | |
| Potassium | 1295.68mg | 28% | |
| Total Carbs | 1.34g | 0% | |
| Sugars | 0.16g | 1% | |
| Dietary Fiber | 0.73g | 3% | |
| Protein | 49.5g | 99% | |
| Vitamin C | 0.7mg | 1% | |
| Iron | 3mg | 16% | |
| Calcium | 77.5mg | 8% | |
| Amount Per 100 g | |||
| Calories | 93.65 Kcal (392 kJ) | ||
| Calories from fat | 9.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.09g | 4% | |
|---|---|---|---|
| Cholesterol | 36.63mg | 32% | |
| Sodium | 56.96mg | 6% | |
| Potassium | 495.29mg | 28% | |
| Total Carbs | 0.51g | 0% | |
| Sugars | 0.06g | 1% | |
| Dietary Fiber | 0.28g | 3% | |
| Protein | 18.92g | 99% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1.1mg | 16% | |
| Calcium | 29.6mg | 8% | |
* 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.
Try this similar recipes
-
My Version of Blackened Chicken Pasta
Black pepper, Chili powder, Garlic powder, Salt, Paprika and 24 more.. -
Asian Spice-Rubbed Pork Chops W/ Wild Mushroom-Soy Vinaigrette
Sweet paprika, Dry mustard, Salt and 19 more.. -
Cajun Baked Sweet Potato
Paprika, Brown sugar, Black pepper, Onion powder, Thyme and 5 more.. -
Santa Maria Tri-Tip Sandwich
Olive oil, Red onion , finely slices, Garlic, minced and 15 more.. -
Hot Indian Baked Potatoes
Fresh grated ginger, Garlic, Cayenne pepper, Peanut oil and 1 more.. -
Double Crunch Honey Garlic Chicken
Boneless skinless chicken breasts, pounded thin (cut into... and 16 more.. -
Double Crisp Honey Garlic Chicken Breasts
Boneless chicken breasts pounded down to 1/2 in thickness and 16 more.. -
Always A Winner Grilled Chicken
Lime, juiced, Red wine vinegar, Orange juice, White wine and 16 more.. -
Banquet Crispy Fried Chicken (Copycat)
Premium quality fresh chicken, Water or 2 quarts and 20 more.. -
Mean's Basque Potatoes
Red potatoes or 3 lbs yukon gold potatoes, cut into bite ... and 10 more.. -
Firecracker Shrimp
Raw shrimp, Olive oil, Black pepper, Salt, Onion powder and 6 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
