Ingredients:
- 4 (6 oz) white fish fillets (4 pieces) or 4 (6 oz) flounder fillets (4 pieces) or 4 (6 oz) catfish fillets (4 pieces) or 4 (6 oz) tilapia fillets (4 pieces)
- olive oil , as needed to prevent sticking
Directions:
- Combine yogurt and hot sauce.
- Add fish fillets to marinate for 15 minutes.
- Drain fish and coat with cornmeal.
- Use oil to pan fry fish 3-4 minutes on each side.
- Serve with lemon and/or tartar sauce.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 173.97 Kcal (728 kJ) | ||
| Calories from fat | 32.62 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.62g | 6% | |
|---|---|---|---|
| Cholesterol | 19.58mg | 7% | |
| Sodium | 81.24mg | 3% | |
| Potassium | 291.83mg | 6% | |
| Total Carbs | 26.57g | 9% | |
| Sugars | 3.38g | 14% | |
| Dietary Fiber | 2.14g | 9% | |
| Protein | 9.11g | 18% | |
| Vitamin C | 1.5mg | 2% | |
| Iron | 1.2mg | 7% | |
| Calcium | 95.9mg | 10% | |
| Amount Per 100 g | |||
| Calories | 143.47 Kcal (601 kJ) | ||
| Calories from fat | 26.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.99g | 6% | |
|---|---|---|---|
| Cholesterol | 16.15mg | 7% | |
| Sodium | 67mg | 3% | |
| Potassium | 240.67mg | 6% | |
| Total Carbs | 21.91g | 9% | |
| Sugars | 2.79g | 14% | |
| Dietary Fiber | 1.76g | 9% | |
| Protein | 7.51g | 18% | |
| Vitamin C | 1.2mg | 2% | |
| Iron | 1mg | 7% | |
| Calcium | 79.1mg | 10% | |
* 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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