Directions:
- Preheat the oven to 425 degrees F. Soak the fish in a bowl with the milk and 2 cups ice, 15 minutes. Meanwhile, mix the flour with 1/2 teaspoon each salt and pepper in a shallow dish. Lightly beat the eggs in another dish. Pulse the bread, parsley, lemon zest and 1/2 teaspoon salt in a food processor until crumbs form, then transfer to a third dish.
- One at a time, remove the fillets from the milk and dredge in the flour, shaking off the excess. Dip in the eggs, then coat with the breadcrumbs, gently pressing to coat both sides. Transfer to a large plate.
- Line a baking sheet with foil. Heat 2 tablespoons each olive oil and butter in a large skillet over medium-high heat. Add 2 fillets and cook until golden, about 3 minutes per side. Transfer to the prepared baking sheet. Repeat with the remaining 2 fillets, adding 2 more tablespoons each olive oil and butter. Transfer the fish to the oven and bake until cooked through, about 8 minutes.
- Toss the arugula with the remaining 1 to 2 tablespoons olive oil, and salt and pepper to taste. Serve the fish with the salad and lemon wedges.
- Per serving: Calories 526; Fat 23 g (Saturated 7 g); Cholesterol 192 mg; Sodium 451 mg; Carbohydrate 34 g; Fiber 3 g; Protein 44 g
- Photograph by Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 669.25 Kcal (2802 kJ) | ||
| Calories from fat | 373.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 41.52g | 64% | |
|---|---|---|---|
| Cholesterol | 256.92mg | 86% | |
| Sodium | 193.79mg | 8% | |
| Potassium | 883.97mg | 19% | |
| Total Carbs | 30.22g | 10% | |
| Sugars | 5.24g | 21% | |
| Dietary Fiber | 1.69g | 7% | |
| Protein | 45.97g | 92% | |
| Vitamin C | 11.1mg | 18% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 3.4mg | 19% | |
| Calcium | 213mg | 21% | |
| Amount Per 100 g | |||
| Calories | 166.45 Kcal (697 kJ) | ||
| Calories from fat | 92.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.33g | 64% | |
|---|---|---|---|
| Cholesterol | 63.9mg | 86% | |
| Sodium | 48.2mg | 8% | |
| Potassium | 219.85mg | 19% | |
| Total Carbs | 7.51g | 10% | |
| Sugars | 1.3g | 21% | |
| Dietary Fiber | 0.42g | 7% | |
| Protein | 11.43g | 92% | |
| Vitamin C | 2.8mg | 18% | |
| Iron | 0.8mg | 19% | |
| Calcium | 53mg | 21% | |
* 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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