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Ингредиенты
- 4 x 8oz. portions of amberjack (grouper, redfish, lemon fish or possibly trout)
- 2 ounce Vegetable oil
- 1 c. Flour
- 2 x Large eggs
- 2 c. Lowfat milk
- 1 lb Andouille, grnd
- 1 c. Bread crumbs Creole seasoning
Инструкции
- Place the flour and 1 Tbsp. of Creole seasoning in a bowl and mix.
- In another bowl beat the Large eggs and add in the lowfat milk. In a third bowl, mix the grnd andouille and the bread crumbs. Heat a skillet (Teflon if possible)
- over medium high heat and add in the oil. Season the fillets with Creole seasoning and dust in the flour mix, shaking off any excess. Dip the fillets in the egg wash then coat with the bread crumb mix pressing with your hands to get it to stick to the fish. Gently place each fillet in the warm oil. Do not crowd the fish. You may have to do this in 2 batches.
- Allow to cook for about 2 min then turn it over. Cook for about 2 more min. Cooking time will depend on the size of the fish. This fillets will be done by now, thicker fillets will need to be cooked and turned longer. It is fine to finish this dish in a preheated 350 degree oven. Serve on top of creamed potatoes (mixed with roasted garlic) and a simple lemon butter sauce.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 219g | |
| Recipe makes 4 servings | |
| Calories 432 | |
| Calories from Fat 173 | 40% |
| Total Fat 19.54g | 24% |
| Saturated Fat 2.96g | 12% |
| Trans Fat 0.37g | |
| Cholesterol 110mg | 37% |
| Sodium 286mg | 12% |
| Potassium 302mg | 9% |
| Total Carbs 49.56g | 13% |
| Dietary Fiber 2.1g | 7% |
| Sugars 8.29g | 6% |
| Protein 14.04g | 22% |
