Directions:
- Dredge the fish in the flour. Meanwhile, heat the oil in a large skillet over medium heat until it shimmers. Add the fish and brown about 3 minutes on each side. Carefully lift the fish out of the skillet and set it aside on a platter; sprinkle with the salt and pepper. Add the garlic and fennel to the skillet and sauté until fennel is limp. Reduce heat to low and return the fish to the pan. Add wine or water and thyme. Cover and cook 5 minutes or until the fish flakes when tested with a fork or the tip of a knife. Sprinkle fish with fennel fronds.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 544.06 Kcal (2278 kJ) | ||
| Calories from fat | 293.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 32.58g | 50% | |
|---|---|---|---|
| Cholesterol | 105.44mg | 35% | |
| Sodium | 426.33mg | 18% | |
| Potassium | 519.09mg | 11% | |
| Total Carbs | 12.68g | 4% | |
| Sugars | 0.31g | 1% | |
| Dietary Fiber | 3.74g | 15% | |
| Protein | 34g | 68% | |
| Vitamin C | 15.5mg | 26% | |
| Iron | 60.9mg | 338% | |
| Calcium | 65.7mg | 7% | |
| Amount Per 100 g | |||
| Calories | 164.83 Kcal (690 kJ) | ||
| Calories from fat | 88.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.87g | 50% | |
|---|---|---|---|
| Cholesterol | 31.95mg | 35% | |
| Sodium | 129.17mg | 18% | |
| Potassium | 157.27mg | 11% | |
| Total Carbs | 3.84g | 4% | |
| Sugars | 0.09g | 1% | |
| Dietary Fiber | 1.13g | 15% | |
| Protein | 10.3g | 68% | |
| Vitamin C | 4.7mg | 26% | |
| Iron | 18.4mg | 338% | |
| Calcium | 19.9mg | 7% | |
* 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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