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Crackling Fish Fillets

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Submitted by scott

YIELD

4 servings

PREP

10 min

COOK

4 min

READY

15 min

Ingredients

¾ 340.2
POUND G SOLE FILLETS
cut into four pieces
1 15
TABLESPOON ML OLIVE OIL
2 3E+1
TABLESPOONS ML ALL-PURPOSE FLOUR
¼ 59
CUP ML WATER
½ 2.5
TEASPOON ML LEMON ZEST
2 3E+1
TABLESPOONS ML LEMON JUICE
1 15
TABLESPOON ML BUTTER
(up to 2)
¼ 59
CUP ML PARSLEY LEAVES
rinsed and freshly

Directions

Brush a nonstick skillet with olive oil.

Dip fish in flour and shake off excess.

Heat skillet until hot. Add fish and sauté, without moving, until it just sets and turns a bit golden, 1 to 2 minutes.

With a spatula, flip the fish over to the other side and cook until the fish is firm and cooked through, about 2 minutes.

Remove fish to dinner plates.

Add water lemon juice and zest to skillet and increase the heat to medium high.

Scrape up browned bits on bottom of pan and boil until syrupy, about 2 minutes.

Remove skillet from the heat and swirl in butter and parsley.

Season with salt and pepper and spoon over fish.

Serve with steamed sugar snap peas or other vegetable. French bread on the side would be lovely.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 122g (4.3 oz)
Amount per Serving
Calories 168 39% from fat
 % Daily Value *
Total Fat 7g 11%
Saturated Fat 3g 13%
Trans Fat 0g
Cholesterol 65mg 22%
Sodium 112mg 5%
Total Carbohydrate 1g 1%
Dietary Fiber 0g 1%
Sugars g
Protein 42g
Vitamin A 9% Vitamin C 15%
Calcium 2% Iron 4%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Low Carb, Sugar-Free, Low Sodium
 

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