Распечатать
E-mail
Add a photoPan Fried Fish Filet for Two: Here is what I call a “quickie”; a no-fuss dish that is fast ’n easy and taste delicious. RECIPE: http://bit.ly/1Qzjq6c
Порций: 2
| Tags: |
Ингредиенты
- 1 lb fish filet, no skin
- 2 Tbsp corn meal
- 3 Tbsp flour
- 1 teaspoon turmeric
- 1 teaspoon dried lemongrass
- 1 teaspoon powered ginger
- Salt and Pepper to Taste
- 1 tsp butter
- 1 tsp coconut oil
- 1 lemon, cut in half
Инструкции
- Rinse fish and pat dry with paper towels
- Take a large plate and place the corn meal, flour, dried herbs, and salt and pepper on a plate – mix together
- Take the filet and dredge well on all sides
- Over medium high heat, add butter and coconut oil to a nonstick skillet large enough to hold the fish filet (Note: You can also cut the fish in half lengthwise if your pan is too small and then layer the fish one on top of the other when you serve)
- When the skillet is hot, turn the heat down to medium and cook the fish for about 3-4 minutes on one side, then carefully flip to cook the other side for 3 more minutes until golden brown and fish flakes easily when tested with a fork. (the amount of time will depend on how thick the fish is)
- Place 1/2 of the fish on each plate, generously squeeze fresh lemon juice over the fish and serve with your favorite vegetables.
Languages
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 269g | |
| Recipe makes 2 servings | |
| Calories 349 | |
| Calories from Fat 89 | 26% |
| Total Fat 10.08g | 13% |
| Saturated Fat 4.33g | 17% |
| Trans Fat 0.0g | |
| Cholesterol 150mg | 50% |
| Sodium 206mg | 9% |
| Potassium 846mg | 24% |
| Total Carbs 18.96g | 5% |
| Dietary Fiber 1.4g | 5% |
| Sugars 0.62g | 0% |
| Protein 43.05g | 69% |
