Directions:
- Combine buttermilk, garlic and salt and pepper in a shallow dish.
- Place the potato flakes in another shallow dish.
- Dip fillets in buttermilk mixture, dredge in potato flakes.
- Melt the butter in a large nonstick frypan over medium high heat.
- Add fish, cook 3 minutes on each side or until golden and fish flakes easily when tested with a fork.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 227.37 Kcal (952 kJ) | ||
| Calories from fat | 46.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.12g | 8% | |
|---|---|---|---|
| Cholesterol | 25.89mg | 9% | |
| Sodium | 1154.53mg | 48% | |
| Potassium | 743.45mg | 16% | |
| Total Carbs | 36.37g | 12% | |
| Sugars | 6.19g | 25% | |
| Dietary Fiber | 3.79g | 15% | |
| Protein | 11.36g | 23% | |
| Vitamin C | 12.5mg | 21% | |
| Iron | 1mg | 5% | |
| Calcium | 134.6mg | 13% | |
| Amount Per 100 g | |||
| Calories | 196.9 Kcal (824 kJ) | ||
| Calories from fat | 39.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.43g | 8% | |
|---|---|---|---|
| Cholesterol | 22.42mg | 9% | |
| Sodium | 999.85mg | 48% | |
| Potassium | 643.85mg | 16% | |
| Total Carbs | 31.5g | 12% | |
| Sugars | 5.36g | 25% | |
| Dietary Fiber | 3.28g | 15% | |
| Protein | 9.84g | 23% | |
| Vitamin C | 10.8mg | 21% | |
| Iron | 0.9mg | 5% | |
| Calcium | 116.5mg | 13% | |
* 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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