Directions:
- Preheat large frying pan to medium-high heat for a minute or so.
- Spray well with cooking spray.
- Dip filets in oatmeal flour, then in egg, then back in oatmeal.
- Place in the pan and brown for a couple of minutes on each side.
- Once both sides are browned, squeeze lemon juice over filets.
- Add wine, chicken broth, and top with capers.
- Let simmer on low heat for approximately 15 minutes, until filets flake easily with a fork.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 216.54 Kcal (907 kJ) | ||
| Calories from fat | 41.26 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.58g | 7% | |
|---|---|---|---|
| Cholesterol | 81.84mg | 27% | |
| Sodium | 454.2mg | 19% | |
| Potassium | 159.43mg | 3% | |
| Total Carbs | 30.17g | 10% | |
| Sugars | 5.03g | 20% | |
| Dietary Fiber | 2.42g | 10% | |
| Protein | 7.63g | 15% | |
| Vitamin C | 2.1mg | 4% | |
| Iron | 2.3mg | 13% | |
| Calcium | 56.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 152.83 Kcal (640 kJ) | ||
| Calories from fat | 29.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.24g | 7% | |
|---|---|---|---|
| Cholesterol | 57.76mg | 27% | |
| Sodium | 320.56mg | 19% | |
| Potassium | 112.52mg | 3% | |
| Total Carbs | 21.3g | 10% | |
| Sugars | 3.55g | 20% | |
| Dietary Fiber | 1.71g | 10% | |
| Protein | 5.38g | 15% | |
| Vitamin C | 1.5mg | 4% | |
| Iron | 1.6mg | 13% | |
| Calcium | 39.9mg | 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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