Directions:
- Heat olive oil in a large oven proof skillet over medium high heat.
- Preheat oven to 375 degrees.
- Season both sides of fish with salt and pepper.
- Dredge only one side of each fillet in the cilantro.
- Place fish, cilantro side down, into the hot olive oil, being careful not to crowd the pan.
- Cook until cilantro is crisp, checking often not to burn. (I check after 1 minute, then every 30 seconds after that.).
- Turn fish over, then place in preheated oven.
- Bake for 3-5 minutes, or until fish flakes easily with a fork.
- If you do not have a large oven proof skillet, you can cook fish a couple of fillets at a time, then transfer to a baking dish to finish cooking. You can use less oil or nonstick spray if using a nonstick pan, just remember to add more before adding more fish. Add extra cooking time since the dish is not preheated.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 142.7 Kcal (597 kJ) | ||
| Calories from fat | 52.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.82g | 9% | |
|---|---|---|---|
| Cholesterol | 81.63mg | 27% | |
| Sodium | 361.08mg | 15% | |
| Potassium | 8.26mg | 0% | |
| Total Carbs | 0.11g | 0% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.06g | 0% | |
| Protein | 22.71g | 45% | |
| Vitamin C | 0.4mg | 1% | |
| Iron | 1.2mg | 7% | |
| Calcium | 11.6mg | 1% | |
| Amount Per 100 g | |||
| Calories | 118.95 Kcal (498 kJ) | ||
| Calories from fat | 43.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.85g | 9% | |
|---|---|---|---|
| Cholesterol | 68.04mg | 27% | |
| Sodium | 300.98mg | 15% | |
| Potassium | 6.89mg | 0% | |
| Total Carbs | 0.1g | 0% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.05g | 0% | |
| Protein | 18.93g | 45% | |
| Vitamin C | 0.3mg | 1% | |
| Iron | 1mg | 7% | |
| Calcium | 9.7mg | 1% | |
* 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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