Directions:
- In a pie pan or shallow bowl combine first 5 ingredients (flour - pepper).
- In a second pie pan or shallow bowl beat egg white.
- Dip fish in egg white and then into flour mixture, coating well and shaking off excess.
- Heat oil in skillet over medium high heat.
- Saute fish for 3 minutes and then flip fish and saute for 5 minutes of other side or until fish is done.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 161.25 Kcal (675 kJ) | ||
| Calories from fat | 51.67 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.74g | 9% | |
|---|---|---|---|
| Cholesterol | 31.46mg | 10% | |
| Sodium | 317.76mg | 13% | |
| Potassium | 442.62mg | 9% | |
| Total Carbs | 7.24g | 2% | |
| Sugars | 0.33g | 1% | |
| Dietary Fiber | 1.64g | 7% | |
| Protein | 19.95g | 40% | |
| Vitamin C | 1.8mg | 3% | |
| Vitamin A | 0.4mg | 12% | |
| Iron | 1.4mg | 8% | |
| Calcium | 60.5mg | 6% | |
| Amount Per 100 g | |||
| Calories | 146.45 Kcal (613 kJ) | ||
| Calories from fat | 46.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.21g | 9% | |
|---|---|---|---|
| Cholesterol | 28.57mg | 10% | |
| Sodium | 288.6mg | 13% | |
| Potassium | 402mg | 9% | |
| Total Carbs | 6.58g | 2% | |
| Sugars | 0.3g | 1% | |
| Dietary Fiber | 1.49g | 7% | |
| Protein | 18.12g | 40% | |
| Vitamin C | 1.6mg | 3% | |
| Vitamin A | 0.3mg | 12% | |
| Iron | 1.3mg | 8% | |
| Calcium | 55mg | 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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