Directions:
- Unwrap fish but leave it on the butcher paper. Season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.
- In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 428.46 Kcal (1794 kJ) | ||
| Calories from fat | 94.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.48g | 16% | |
|---|---|---|---|
| Cholesterol | 116.21mg | 39% | |
| Sodium | 193.36mg | 8% | |
| Potassium | 759.04mg | 16% | |
| Total Carbs | 23.75g | 8% | |
| Dietary Fiber | 0.94g | 4% | |
| Protein | 54.14g | 108% | |
| Iron | 0.3mg | 2% | |
| Calcium | 33mg | 3% | |
| Amount Per 100 g | |||
| Calories | 134.24 Kcal (562 kJ) | ||
| Calories from fat | 29.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.28g | 16% | |
|---|---|---|---|
| Cholesterol | 36.41mg | 39% | |
| Sodium | 60.58mg | 8% | |
| Potassium | 237.8mg | 16% | |
| Total Carbs | 7.44g | 8% | |
| Dietary Fiber | 0.29g | 4% | |
| Protein | 16.96g | 108% | |
| Iron | 0.1mg | 2% | |
| Calcium | 10.3mg | 3% | |
* 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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