Pan-fried Whiting Fillets
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Eggs | Super1 | 4 | Servings | |
INGREDIENTS
| 8 | Pieces whiting fillets, 60 | |
| grams ea | ||
| 3/4 | c | Plain flour |
| 2 | Eggs, beaten | |
| 1 | c | Dried breadcrumbs |
| 60 | g | Butter |
INSTRUCTIONS
Dredge fillets in flour, then dip in egg and roll in breadcrumbs. Place fillets on a plate lined with plastic food wrap and refrigerate for 15 minutes or until ready to cook. 2. Melt butter in a large frying pan and cook fillets over a medium heat for 3 to 5 minutes each side or until 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. Recipe by: Super Food Ideas (Aussie Magazine) Converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 579
Calories From Fat: 176
Total Fat: 19.9g
Cholesterol: 246.2mg
Sodium: 1154.2mg
Potassium: 778.1mg
Carbohydrates: 53.3g
Fiber: 2.4g
Sugar: 1.8g
Protein: 44.6g