Ingredients:
- bajan seasoning (see my other submission for recipe)
- 2 eggs (slightly beaten with a tea spoon of water)
Directions:
- Place fish in lime Juice and salt for about 5 minutes
- Rinse fish
- Pat dry and rub the frying fish with the Bajan Herb Seasoning
- For the other types of fish make incisions in the fillets and insert with the seasoning
- In a bowl, mix the eggs and milk
- In a shallow plate combine the flour & the breadcrumbs
- Heat the oil in a frying pan
- Dip each fillet first in the flour mixture, then the egg mixture and again in the flour mixture - place in the hot oil in frying pan
- Remember that fish cooks quickly - so try not to overcook or it will be tough.
- When the fish turns brown usually it is finished
- Can be served with wedges of lime or lemon and parsley for decoration
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 336.82 Kcal (1410 kJ) | ||
| Calories from fat | 95.08 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.56g | 16% | |
|---|---|---|---|
| Cholesterol | 82.45mg | 27% | |
| Sodium | 977.27mg | 41% | |
| Potassium | 195.03mg | 4% | |
| Total Carbs | 50.58g | 17% | |
| Sugars | 2.68g | 11% | |
| Dietary Fiber | 5.32g | 21% | |
| Protein | 10.43g | 21% | |
| Vitamin C | 4.9mg | 8% | |
| Iron | 3.6mg | 20% | |
| Calcium | 190.5mg | 19% | |
| Amount Per 100 g | |||
| Calories | 237.16 Kcal (993 kJ) | ||
| Calories from fat | 66.95 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.44g | 16% | |
|---|---|---|---|
| Cholesterol | 58.05mg | 27% | |
| Sodium | 688.1mg | 41% | |
| Potassium | 137.32mg | 4% | |
| Total Carbs | 35.61g | 17% | |
| Sugars | 1.88g | 11% | |
| Dietary Fiber | 3.74g | 21% | |
| Protein | 7.35g | 21% | |
| Vitamin C | 3.4mg | 8% | |
| Iron | 2.6mg | 20% | |
| Calcium | 134.1mg | 19% | |
* 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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