Directions:
- Spray a non stick skilled with veggie oil and heat until very hot but not smoking.
- Add the filets ond brown them skin side down for 2 minutes (if skinless only brown for a minute and you may want to turn the heat down) Add onion, green onions, garlic, ginger& pepper flakes, cook 1 minute.
- Reduce heat and flip the fish add wine sugar& broth.
- Cover pan and simmer for apprx 8 minutes or until the fish is done, it will flake if checked with a fork.
- Serve with some of the onions.
- And sauce over the fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 297.15 Kcal (1244 kJ) | ||
| Calories from fat | 181.87 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.21g | 31% | |
|---|---|---|---|
| Cholesterol | 65.19mg | 22% | |
| Sodium | 125.84mg | 5% | |
| Potassium | 478.94mg | 10% | |
| Total Carbs | 4.48g | 1% | |
| Sugars | 1.25g | 5% | |
| Dietary Fiber | 0.61g | 2% | |
| Protein | 20.96g | 42% | |
| Vitamin C | 3.5mg | 6% | |
| Iron | 1.6mg | 9% | |
| Calcium | 21.3mg | 2% | |
| Amount Per 100 g | |||
| Calories | 137.08 Kcal (574 kJ) | ||
| Calories from fat | 83.9 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.32g | 31% | |
|---|---|---|---|
| Cholesterol | 30.07mg | 22% | |
| Sodium | 58.05mg | 5% | |
| Potassium | 220.94mg | 10% | |
| Total Carbs | 2.06g | 1% | |
| Sugars | 0.58g | 5% | |
| Dietary Fiber | 0.28g | 2% | |
| Protein | 9.67g | 42% | |
| Vitamin C | 1.6mg | 6% | |
| Iron | 0.7mg | 9% | |
| Calcium | 9.8mg | 2% | |
* 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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