Directions:
- Preheat the oven to 250 degrees F.
- Heat a cast iron skillet over medium-high to high heat. Put a platter in the oven to warm.
- Combine all the spices in a small bowl. Score the skin of the fish with several shallow hash marks using a very sharp knife. Season the fish on both sides with lots of salt and pepper, to taste, and rub both sides with spices.
- Add the oil to the hot pan and cook the fish in 2 batches, until firm, about 4 minutes on each side. Transfer the fillets to the warm platter. Serve with lemon wedges and garnish with parsley or chives.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 221.32 Kcal (927 kJ) | ||
| Calories from fat | 92.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.29g | 16% | |
|---|---|---|---|
| Cholesterol | 127.2mg | 42% | |
| Sodium | 125.63mg | 5% | |
| Potassium | 462.52mg | 10% | |
| Total Carbs | 1.58g | 1% | |
| Sugars | 0.26g | 1% | |
| Dietary Fiber | 0.72g | 3% | |
| Protein | 29.03g | 58% | |
| Vitamin C | 1.4mg | 2% | |
| Iron | 2.1mg | 11% | |
| Calcium | 32.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 129.19 Kcal (541 kJ) | ||
| Calories from fat | 54.05 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.01g | 16% | |
|---|---|---|---|
| Cholesterol | 74.25mg | 42% | |
| Sodium | 73.34mg | 5% | |
| Potassium | 269.99mg | 10% | |
| Total Carbs | 0.92g | 1% | |
| Sugars | 0.15g | 1% | |
| Dietary Fiber | 0.42g | 3% | |
| Protein | 16.95g | 58% | |
| Vitamin C | 0.8mg | 2% | |
| Iron | 1.2mg | 11% | |
| Calcium | 19.1mg | 3% | |
* 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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