Pan Fried White Fish Recipe


Submitted by saundra99

Makes 2 servings




Ingredients
2 mackerel fillets
1/2 cup all-purpose flour
2 tsp olive oil
Directions
  1. Unwrap fish and season with salt and pepper on flesh side only. Sprinkle generously with flour, and then shake off the excess.

  2. In a 12-inch non-stick skillet, heat 2 teaspoons of olive oil over medium high heat until hot but not smoking. Place the fish in the pan skin side down. Cook until golden, about 3 to 4 minutes. Turn the fish over and cook until the flesh is just cooked through and is no longer translucent, about 3 more minutes, depending on the thickness of your fish.

Categories

Fish, Main Dish, Fry

Nutrition Facts
Serving Size 123.8g
Amount Per Serving
Calories
384
Calories from Fat
184
% Daily Value*
Total Fat
20.4g
31%
Saturated Fat
4.3g
21%
Cholesterol
66mg
22%
Sodium
74mg
3%
Total Carbohydrates
23.8g
8%
Dietary Fiber
0.8g
3%
Protein
24.2g
Vitamin A 3% • Vitamin C 0%
Calcium 2% • Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
96% confidence
B 		  Good points
  • Low in sodium
  • No sugar
  • Very high in selenium
  • Very high in vitamin B12
    		•   
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