Directions:
- On plate, mix flour and seasoning.
- On second plate, place bread crumbs.
- In bowl, beat egg with fork.
- Coat fish with flour, dip into egg and coat well with bread crumbs.
- In 10-inch nonstick skillet, heat 2 Tbsp of the oil over medium-high heat. Add 2 fish fillets and cook 3 minutes.
- Carefully turn fish over. Reduce heat to medium and cook about 3 minutes longer or until fish flakes easily with fork.
- Repeat for remaining 2 fillets.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 332.47 Kcal (1392 kJ) | ||
| Calories from fat | 177.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.77g | 30% | |
|---|---|---|---|
| Cholesterol | 99.51mg | 33% | |
| Sodium | 377.94mg | 16% | |
| Potassium | 374.68mg | 8% | |
| Total Carbs | 13.66g | 5% | |
| Dietary Fiber | 1.11g | 4% | |
| Protein | 27.26g | 55% | |
| Iron | 2.3mg | 13% | |
| Calcium | 31.6mg | 3% | |
| Amount Per 100 g | |||
| Calories | 159.55 Kcal (668 kJ) | ||
| Calories from fat | 85.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.49g | 30% | |
|---|---|---|---|
| Cholesterol | 47.75mg | 33% | |
| Sodium | 181.37mg | 16% | |
| Potassium | 179.8mg | 8% | |
| Total Carbs | 6.55g | 5% | |
| Dietary Fiber | 0.53g | 4% | |
| Protein | 13.08g | 55% | |
| Iron | 1.1mg | 13% | |
| Calcium | 15.2mg | 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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