Directions:
- In a shallow bowl, combine the bread crumbs, sesame seeds, dill and salt. Place yogurt in another bowl. Dip fillets in yogurt; shake off excess, then dip in crumb mixture.
- Heat oil in a large nonstick skillet. Fry fillets over medium-high heat for 2-3 minutes on each side or until fish flakes easily with a fork. Serve with lemon if desired. Yield: 4 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 513 Kcal (2148 kJ) | ||
| Calories from fat | 314.25 Kcal | ||
| % Daily Value* | |||
| Total Fat | 34.92g | 54% | |
|---|---|---|---|
| Cholesterol | 86.47mg | 29% | |
| Sodium | 583.75mg | 24% | |
| Potassium | 525.46mg | 11% | |
| Total Carbs | 23.16g | 8% | |
| Sugars | 3.11g | 12% | |
| Dietary Fiber | 2.89g | 12% | |
| Protein | 25.16g | 50% | |
| Vitamin C | 0.5mg | 1% | |
| Iron | 3.2mg | 18% | |
| Calcium | 218.1mg | 22% | |
| Amount Per 100 g | |||
| Calories | 261.95 Kcal (1097 kJ) | ||
| Calories from fat | 160.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.83g | 54% | |
|---|---|---|---|
| Cholesterol | 44.15mg | 29% | |
| Sodium | 298.08mg | 24% | |
| Potassium | 268.32mg | 11% | |
| Total Carbs | 11.83g | 8% | |
| Sugars | 1.59g | 12% | |
| Dietary Fiber | 1.48g | 12% | |
| Protein | 12.85g | 50% | |
| Vitamin C | 0.2mg | 1% | |
| Iron | 1.6mg | 18% | |
| Calcium | 111.3mg | 22% | |
* 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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