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Skillet-roasted White Fish Recipe

Skillet-roasted White Fish Recipe

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Ingredients

Count

Nutrition

178

Calories

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Ingredients:

Serving

4 whole skinless white fish fillets 1 to 1 1/2 thick (about 6-8 oz each)
1 pinch kosher salt
1 pinch black pepper
1/2 tsp sugar
1 tbsp grapeseed oil
1/2 whole lemon cut in wedges

Directions:

Heat oven to 425. Dry fish thoroughly with paper towels and season with salt and pepper on both sides. Sprinkle a very light dusting of sugar (about 1/8 tsp per fillet) evenly over ONE side of each fillet.
Heat oil in a large ovensafe skillet over high heat, until smoking. Place fillets in skillet, sugared sides down, and press down lightly to ensure even contact with pan. Cook until browned, 1 to 1 1/2 minutes.
Flip the fillets and transfer skillet to oven. Roast fillets until centers are just opaque (135 degrees on an instant-read thermometer); about 7-10 minutes (depending on thickness of fillet).
Serve with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	177.96 Kcal (745 kJ)
Calories from fat	59.24 Kcal
		% Daily Value*
Total Fat	6.58g	10%
Cholesterol	65.19mg	22%
Sodium	90.57mg	4%
Potassium	606.24mg	13%
Total Carbs	0.43g	0%
Sugars	0.33g	1%
Dietary Fiber	0.04g	0%
Protein	27.05g	54%
Vitamin C	0.5mg	1%
Iron	1.6mg	9%
Calcium	111.8mg	11%

Amount Per 100 g
Calories	108.7 Kcal (455 kJ)
Calories from fat	36.18 Kcal
		% Daily Value*
Total Fat	4.02g	10%
Cholesterol	39.82mg	22%
Sodium	55.32mg	4%
Potassium	370.31mg	13%
Total Carbs	0.26g	0%
Sugars	0.2g	1%
Dietary Fiber	0.03g	0%
Protein	16.52g	54%
Vitamin C	0.3mg	1%
Iron	1mg	9%
Calcium	68.3mg	11%

* 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.

Tastes

salty
savory
bitter
sweet

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