Main DishesJanuary 30, 2017
Calories
1640
Sodium
698mg
29% DV
Fat
28g
43% DV
Protein
9g
19% DV
Carbs
388g
132% DV
Fiber
11g
45% DV
Pan Fried Fish with Oranges and Pecans
42
Pan Fried Fish with Oranges and Pecans features white fish, shallots, white wine vinegar, orange juice, and butter. A quick, easy, and healthy dish.
4
Cooking spray
4 swai fillets (or other white fish), about 6 ounces each
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon butter
1/4 cup shallots, sliced into rings
4 tablespoons white wine vinegar
4 tablespoons fresh orange juice
12 slices of orange
1/4 cup pecans, chopped
4 swai fillets (or other white fish), about 6 ounces each
1/2 teaspoon salt
1/2 teaspoon pepper
1 tablespoon butter
1/4 cup shallots, sliced into rings
4 tablespoons white wine vinegar
4 tablespoons fresh orange juice
12 slices of orange
1/4 cup pecans, chopped
Heat a nonstick skillet over medium heat, spray with cooking spray. Season fish with salt and pepper and cook until opaque, about 3-5 minutes per side. Cook two at a time if necessary, transfer to a plate...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
1640
Sodium
698mg
29% DV
Fat
28g
43% DV
Protein
9g
19% DV
Carbs
388g
132% DV
Fiber
11g
45% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat3g16%
Polysaturated Fat11g73%
Monosaturated Fat13g82%
Cholesterol16mg5%
Sodium698mg29%
Potassium585mg16%
Protein9g19%
% DAILY VALUE*
Total Carbohydrate
Fiber11g45%
Sugar10g21%
Vitamin A704IU14%
Vitamin B68mg443%
Vitamin C157mg262%
Calcium132mg13%
Iron2mg14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.