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Ингредиенты
- Clarified butter or possibly fresh oil for pan-frying
- 6 x Fresh mild fish fillets - (1 to 1 1/2 lbs) (such as flounder, sole, or possibly orange roughy)
- 3 Tbsp. Seasoning Mix see * Note
- 1 c. All-purpose flour
- 2 lrg Large eggs
- 1 c. Whole lowfat milk Pecan Butter see * Note
- 1/4 c. Chopped parsley sprigs
Инструкции
- Preheat oven to 350 degrees. Heat 1/4-inch of clarified butter in a heavy skillet with an ovenproof handle to about 350 degrees over medium-low heat while flouring the fillets.
- Rub the fillets well with 2 Tbsp. of the Seasoning Mix. Stir together the flour and 1 Tbsp. seasoning fold in a shallow pan. Dip the fillets in seasoned flour and shake off any excess.
- Beat the Large eggs and stir into the lowfat milk a little at a time in a medium mixing bowl. Dip the floured fillets in this egg wash. Let any excess drip off. Then dip them back in the flour. Place the fillets in the warm oil, presentation-side down. Fillets should be browned well and them turned once only. Leave on the heat for about a minute after turning. Then place immediately in the oven to finish frying and to crisp the top, several min. Remove the fillets to a serving platter, spread with Pecan Butter, and garnish with parsley and minced roasted pecans. Serve immediately.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 250g | |
| Calories 652 | |
| Calories from Fat 135 | 21% |
| Total Fat 15.19g | 19% |
| Saturated Fat 5.84g | 23% |
| Trans Fat 0.0g | |
| Cholesterol 428mg | 143% |
| Sodium 819mg | 34% |
| Potassium 346mg | 10% |
| Total Carbs 101.53g | 27% |
| Dietary Fiber 5.3g | 18% |
| Sugars 2.71g | 2% |
| Protein 25.78g | 41% |
