Directions:
- Wash the fish fillets and pat dry.
- In a bowl mix the ground wheat flakes and all the seasonings.
- Pour the dry mixture onto a piece of foil or wax paper, and dip the fillets into the seasoning, coating both sides.
- In a heavy cast iron fry pan heat the oil.
- Fry the fillets for 2 minutes on each side.
- Lay the fillets on a plate lined with a paper towel, cover with another paper towel, and pat to remove excess oil.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 261.73 Kcal (1096 kJ) | ||
| Calories from fat | 136.2 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.13g | 23% | |
|---|---|---|---|
| Cholesterol | 61.77mg | 21% | |
| Sodium | 390.66mg | 16% | |
| Potassium | 378.73mg | 8% | |
| Total Carbs | 13.97g | 5% | |
| Sugars | 0.21g | 1% | |
| Dietary Fiber | 2.43g | 10% | |
| Protein | 16.82g | 34% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.5mg | 9% | |
| Calcium | 49.1mg | 5% | |
| Amount Per 100 g | |||
| Calories | 259.64 Kcal (1087 kJ) | ||
| Calories from fat | 135.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.01g | 23% | |
|---|---|---|---|
| Cholesterol | 61.28mg | 21% | |
| Sodium | 387.53mg | 16% | |
| Potassium | 375.7mg | 8% | |
| Total Carbs | 13.86g | 5% | |
| Sugars | 0.21g | 1% | |
| Dietary Fiber | 2.41g | 10% | |
| Protein | 16.68g | 34% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.5mg | 9% | |
| Calcium | 48.7mg | 5% | |
* 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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