Directions:
- Preheat oven to 425. Season each piece of fish with a pinch of salt and black pepper.
- Heat the oil in an ovenproof medium skillet. When a drop of water dances on the surface of the pan, add the pieces of fish skin side up.
- Cook until they are seared and have a golden crust, 3 minutes.
- Turn the fish over skin side down.
- Slip the skillet into the oven and roast until the fish is pearlescent in the center, 8 minutes for a 1 thick filet.
- Serve with Fresh Garden Salsa.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 26.8 Kcal (112 kJ) | ||
| Calories from fat | 7.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.88g | 1% | |
|---|---|---|---|
| Cholesterol | 15.68mg | 5% | |
| Sodium | 71.43mg | 3% | |
| Potassium | 61.6mg | 1% | |
| Protein | 4.72g | 9% | |
| Iron | 0.2mg | 1% | |
| Calcium | 11.3mg | 1% | |
| Amount Per 100 g | |||
| Calories | 140.92 Kcal (590 kJ) | ||
| Calories from fat | 41.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.63g | 1% | |
|---|---|---|---|
| Cholesterol | 82.45mg | 5% | |
| Sodium | 375.52mg | 3% | |
| Potassium | 323.86mg | 1% | |
| Protein | 24.84g | 9% | |
| Iron | 1mg | 1% | |
| Calcium | 59.6mg | 1% | |
* 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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