Pan Grilled White Fish
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| Servings |
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Ingredients
Fish - Seafood
- 1/2 lb fresh or frozen white fish: halibut, pollock, haddock, sea bass, swordfish, trout 8 ounces or 2 servings of 4 oz each
Oils
- 1 tbsp unrefined cocount oil
Fresh Fruits
- 1 fresh squeezed lime[s]
- 1 sliced lemon[s]
Optional
- fresh or dried herbs like dillweed, lemon zest, chili pepper
Ingredients
Fish - Seafood
Oils
Fresh Fruits
Optional
|
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Instructions
- Thaw fish is using frozen.
- Optional - sprinkle fish with fresh or dried herbs of choice like dill weed, lemon zest, pepper
- Juice lime and set aside. Slice lemon and set aside.
- Warm coconut oil in a frying pan over medium-high heat. Add fish. Cook about 3 minutes on each side.
- Reduce heat to medium-low. Cover frying pan and continue cooking until fish is cooked through, about 3 to 5 minutes on each side.
- Serve pan-grilled fish with fresh lemon slices.
Recipe Notes
Nutrition Facts
Pan Grilled White Fish
Amount Per Serving
Calories 199
Calories from Fat 90
% Daily Value*
Total Fat 10g
15%
Saturated Fat 7g
35%
Monounsaturated Fat 1g
Cholesterol 80mg
27%
Sodium 91mg
4%
Potassium 27mg
1%
Total Carbohydrates 4g
1%
Dietary Fiber 0.1g
0%
Sugars 0.4g
Protein 23g
46%
Vitamin A
4%
Vitamin C
8%
Calcium
3%
Iron
1%
* Percent Daily Values are based on a 2000 calorie diet.
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