Directions:
- Thaw and dry filets.
- Mix all but the oils in a small bowl. Dry rub spice mix onto both sides of each filet.
- Heat 1/2 of both oils in a large skillet over med-hi heat.
- In batches, cook about 2-3 minutes on each side depending on the thickness. Repeat for the rest of the fish adding oil as needed.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 290.42 Kcal (1216 kJ) | ||
| Calories from fat | 105.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.7g | 18% | |
|---|---|---|---|
| Cholesterol | 113.38mg | 38% | |
| Sodium | 700.93mg | 29% | |
| Potassium | 738.74mg | 16% | |
| Total Carbs | 2.46g | 1% | |
| Sugars | 0.18g | 1% | |
| Dietary Fiber | 0.74g | 3% | |
| Protein | 45.85g | 92% | |
| Vitamin C | 1.1mg | 2% | |
| Iron | 2.6mg | 15% | |
| Calcium | 31.5mg | 3% | |
| Amount Per 100 g | |||
| Calories | 120.76 Kcal (506 kJ) | ||
| Calories from fat | 43.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.86g | 18% | |
|---|---|---|---|
| Cholesterol | 47.14mg | 38% | |
| Sodium | 291.45mg | 29% | |
| Potassium | 307.17mg | 16% | |
| Total Carbs | 1.02g | 1% | |
| Sugars | 0.07g | 1% | |
| Dietary Fiber | 0.31g | 3% | |
| Protein | 19.07g | 92% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 1.1mg | 15% | |
| Calcium | 13.1mg | 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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