Directions:
- Combine the first 4 ingredients in a large zip-lock bag; add fish.
- Marinate in the fridge for about 30 minutes, turning occasionally.
- Remove fish from bag and discard the marinade.
- Combine the flour, Parmesan, salt & pepper in another zip-lock bag.
- Add the fish; seal and shake to coat the fish with the flour mixture.
- Coat a large skillet with cooking spray and add the olive oil.
- Heat over medium until hot.
- Add the fish and cook for about 7 minutes on each side or until it flakes easily.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 347.21 Kcal (1454 kJ) | ||
| Calories from fat | 68.74 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.64g | 12% | |
|---|---|---|---|
| Cholesterol | 86.16mg | 29% | |
| Sodium | 590.89mg | 25% | |
| Potassium | 968.45mg | 21% | |
| Total Carbs | 11.37g | 4% | |
| Sugars | 0.39g | 2% | |
| Dietary Fiber | 1.17g | 5% | |
| Protein | 49.5g | 99% | |
| Vitamin C | 5.4mg | 9% | |
| Iron | 0.9mg | 5% | |
| Calcium | 176.5mg | 18% | |
| Amount Per 100 g | |||
| Calories | 127.1 Kcal (532 kJ) | ||
| Calories from fat | 25.16 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.8g | 12% | |
|---|---|---|---|
| Cholesterol | 31.54mg | 29% | |
| Sodium | 216.29mg | 25% | |
| Potassium | 354.5mg | 21% | |
| Total Carbs | 4.16g | 4% | |
| Sugars | 0.14g | 2% | |
| Dietary Fiber | 0.43g | 5% | |
| Protein | 18.12g | 99% | |
| Vitamin C | 2mg | 9% | |
| Iron | 0.3mg | 5% | |
| Calcium | 64.6mg | 18% | |
* 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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