Directions:
- In a large, deep skillet, heat the butter and oil over medium heat.
- Meanwhile, combine the dry ingredients in a large resealable plastic bag.
- Shake well.
- Add the fish to the bag, one at a time, and shake to coat.
- Cook the fish in the skillet for 4 minutes per side, until golden brown.
- The fish should flake easily with a fork.
- If you like a lemony taste, squeeze the lemon juice over the cooked fish.
- You can also garnish each serving with lemon wedges and let diners squeeze their own juice to taste.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 230.5 Kcal (965 kJ) | ||
| Calories from fat | 104.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 11.57g | 18% | |
|---|---|---|---|
| Cholesterol | 80.98mg | 27% | |
| Sodium | 691.48mg | 29% | |
| Potassium | 283.42mg | 6% | |
| Total Carbs | 9.55g | 3% | |
| Sugars | 0.06g | 0% | |
| Dietary Fiber | 1.13g | 5% | |
| Protein | 20.81g | 42% | |
| Vitamin C | 1mg | 2% | |
| Iron | 0.8mg | 4% | |
| Calcium | 65.6mg | 7% | |
| Amount Per 100 g | |||
| Calories | 123.45 Kcal (517 kJ) | ||
| Calories from fat | 55.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.19g | 18% | |
|---|---|---|---|
| Cholesterol | 43.37mg | 27% | |
| Sodium | 370.34mg | 29% | |
| Potassium | 151.8mg | 6% | |
| Total Carbs | 5.12g | 3% | |
| Sugars | 0.03g | 0% | |
| Dietary Fiber | 0.61g | 5% | |
| Protein | 11.14g | 42% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 0.4mg | 4% | |
| Calcium | 35.1mg | 7% | |
* 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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