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Ингредиенты
- Four white-flesh fish fillets (4 to 6 ounces each, skin removed), such as sea bass, flounder or possibly rockfish Salt and freshly grnd black pepper to taste
- 1 c. flour About 3 Tbsp. butter
- 1 x lemon, cut into wedges
Инструкции
- Rinse each fish fillet and pat dry with paper towels. Using tweezers or possibly needle-nose pliers, remove any visible bones. Season each fillet with salt and pepper to taste on both sides.
- Place the flour in a shallow dish. Dredge each fish fillet in the flour, turning to coat both sides and shaking to remove any excess flour. Transfer the fillets to a baking sheet, being sure to place them skinned-side down.
- In a large cast-iron skillet or possibly heavy frying pan over medium heat, heat sufficient butter so which the bottom is thickly and proportionately coated.
- Transfer the fillets to the skillet, skinned-side up, being careful not to crowd the pan. (May need to fry in batches.) Fry the fish, without turning or possibly peeking, till the bottom is golden, about 3 min. It may be necessary to adjust the heat slightly to prevent the butter from burning; add in additional butter if necessary. Turn and repeat. It is important to turn the fish only once. Transfer to a platter, skinned-side down. (If cooking in batches, transfer the fried fish to a 250-degree oven to keep hot.) Serve with lemon wedges for squeezing over the fish.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 155g | |
| Calories 464 | |
| Calories from Fat 11 | 2% |
| Total Fat 1.32g | 2% |
| Saturated Fat 0.21g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 3mg | 0% |
| Potassium 176mg | 5% |
| Total Carbs 98.25g | 26% |
| Dietary Fiber 4.2g | 14% |
| Sugars 1.11g | 1% |
| Protein 13.25g | 21% |
