Directions:
- Heat oven to 200 degrees.
- Combine flour, salt& pepper in a pie plate.
- Dip fillets into flour mixture; set aside.
- Heat olive oil in a 12 skillet over high heat.
- Cook 2 fillets for 2 min.
- On each side, until golden brown.
- Transfer to serving plate and keep warm in oven.
- Repeat with remaining fillets; discard oil.
- Reduce heat to medium.
- Melt butter; add shallots and cook until tender.
- Add lemon juice, broth, tomatoes, capers, and olives.
- Increase heat to high and bring to a boil.
- Cook until thickened, 2-3 min.
- Top fish with sauce- sprinkle with parsley.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 419.45 Kcal (1756 kJ) | ||
| Calories from fat | 285.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 31.71g | 49% | |
|---|---|---|---|
| Cholesterol | 103.88mg | 35% | |
| Sodium | 932.11mg | 39% | |
| Potassium | 381.1mg | 8% | |
| Total Carbs | 12.39g | 4% | |
| Sugars | 1.24g | 5% | |
| Dietary Fiber | 1.7g | 7% | |
| Protein | 21.37g | 43% | |
| Vitamin C | 9.3mg | 15% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 1.2mg | 6% | |
| Calcium | 80mg | 8% | |
| Amount Per 100 g | |||
| Calories | 165.84 Kcal (694 kJ) | ||
| Calories from fat | 112.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.54g | 49% | |
|---|---|---|---|
| Cholesterol | 41.07mg | 35% | |
| Sodium | 368.54mg | 39% | |
| Potassium | 150.68mg | 8% | |
| Total Carbs | 4.9g | 4% | |
| Sugars | 0.49g | 5% | |
| Dietary Fiber | 0.67g | 7% | |
| Protein | 8.45g | 43% | |
| Vitamin C | 3.7mg | 15% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 0.5mg | 6% | |
| Calcium | 31.6mg | 8% | |
* 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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