Pan Fried Whiting Fillets Recipe
Servings: 4
Ingredients
- 8 piece whiting fillets, (60 grams ea)
- 3/4 c. plain flour
- 2 x Large eggs, beaten
- 1 c. dry breadcrumbs
- 60 gm butter
Directions
- 1 . Dredge fillets in flour, then dip in egg and roll in breadcrumbs.
- Place fillets on a plate lined with plastic food wrap and chill for 15 min or possibly till ready to cook.
- 2. Heat butter in a large frying pan and cook fillets over a medium heat for 3 to 5 min each side or possibly till flesh flakes when tested with a fork.
- Serve with a mixed bean salad of cooked green beans, canned chickpeas, sliced cherry tomatoes and basil, with your favorite dressing.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 274g | |
| Recipe makes 4 servings | |
| Calories 500 | |
| Calories from Fat 165 | 33% |
| Total Fat 18.69g | 23% |
| Saturated Fat 9.29g | 37% |
| Trans Fat 0.0g | |
| Cholesterol 260mg | 87% |
| Sodium 451mg | 19% |
| Potassium 573mg | 16% |
| Total Carbs 37.52g | 10% |
| Dietary Fiber 1.8g | 6% |
| Sugars 1.94g | 1% |
| Protein 42.94g | 69% |
