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Healthy Fish Fillets

Whats.Cooking's picture
Ingredients
  Fillets 8 (2 Pieces, 4 Ounce Each)
  Milk 1⁄2 Cup (8 tbs)
  Wheat germ 1⁄4 Cup (4 tbs)
  Cold first pressed oil 1 Tablespoon
Directions

Dip sole in milk.
Dredge with wheat germ.
Over high heat, in a nonstick frying pan, heat oil.
Sear fillets.

Recipe Summary

Difficulty Level: 
Very Easy
Course: 
Side Dish
Ingredient: 
Fish

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4.054165
Average: 4.1 (12 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1261 Calories from Fat 350

% Daily Value*

Total Fat 36 g55.5%

Saturated Fat 13.4 g67.2%

Trans Fat 0 g

Cholesterol 434.6 mg144.9%

Sodium 842.3 mg35.1%

Total Carbohydrates 21 g6.9%

Dietary Fiber 3.8 g15.2%

Sugars 5.9 g

Protein 222 g443.9%

Vitamin A 2.3% Vitamin C 17.6%

Calcium 13.9% Iron 10.2%

*Based on a 2000 Calorie diet

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Healthy Fish Fillets Recipe