Panfried Fish Recipe

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Ingredients:

Serving

1/2 cup flour
2 tsp old bay seasoning
1/4 tsp salt
1/4 tsp black pepper
1/4 tsp cayenne pepper
2 tbsp olive oil
6 flounder fillets

Directions:

In wide shallow dish, mix flour, Old Bay seasoning, salt, pepper and cayenne pepper.
Heat oil in pan over high heat.
Dredge fillets in flour mixture, then add to pan in batches. Cook 1-2 minutes each side, depending on thickness.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	235.33 Kcal (985 kJ)
Calories from fat	94.69 Kcal
		% Daily Value*
Total Fat	10.52g	16%
Cholesterol	73.35mg	24%
Sodium	857.47mg	36%
Potassium	289.11mg	6%
Total Carbs	12.68g	4%
Sugars	0.01g	0%
Dietary Fiber	1.48g	6%
Protein	21.17g	42%
Vitamin C	0.2mg	0%
Iron	0.9mg	5%
Calcium	73.4mg	7%

Amount Per 100 g
Calories	125.17 Kcal (524 kJ)
Calories from fat	50.37 Kcal
		% Daily Value*
Total Fat	5.6g	16%
Cholesterol	39.02mg	24%
Sodium	456.09mg	36%
Potassium	153.78mg	6%
Total Carbs	6.74g	4%
Sugars	0g	0%
Dietary Fiber	0.79g	6%
Protein	11.26g	42%
Vitamin C	0.1mg	0%
Iron	0.5mg	5%
Calcium	39mg	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.

Tastes

salty
savory
bitter
sweet

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