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 (see note in description) 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 | 293.86 Kcal (1230 kJ) | ||
| Calories from fat | 114.71 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.75g | 20% | |
|---|---|---|---|
| Cholesterol | 69.73mg | 23% | |
| Sodium | 328mg | 14% | |
| Potassium | 736.58mg | 16% | |
| Total Carbs | 10.63g | 4% | |
| Sugars | 0.28g | 1% | |
| Dietary Fiber | 1.62g | 6% | |
| Protein | 32.27g | 65% | |
| Vitamin C | 0.1mg | 0% | |
| Iron | 3.2mg | 18% | |
| Calcium | 162.1mg | 16% | |
| Amount Per 100 g | |||
| Calories | 139.43 Kcal (584 kJ) | ||
| Calories from fat | 54.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.05g | 20% | |
|---|---|---|---|
| Cholesterol | 33.08mg | 23% | |
| Sodium | 155.62mg | 14% | |
| Potassium | 349.49mg | 16% | |
| Total Carbs | 5.04g | 4% | |
| Sugars | 0.13g | 1% | |
| Dietary Fiber | 0.77g | 6% | |
| Protein | 15.31g | 65% | |
| Iron | 1.5mg | 18% | |
| Calcium | 76.9mg | 16% | |
* 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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