Breaded Fish Fillet with Orange Salad
This meal is a guilt-free and tasty masterpiece, perfectly suited for both kids and adults.
Servings: 4 people
Calories: 390kcal
Ingredients
- 4 oranges peeled and sliced
- 1 orange zested
- 1/4 cup olives pitted
- 1/3 cup extra virgin olive oil
- 1/2 teaspoon salt
- 1 tablespoon parsley fresh, finely chopped
- 1/2 cup whole-grain breadcrumbs
- 16 ounces fish fillet pieces fish like sole, halibut, or grouper, four 4-ounce servings.
Instructions
- In a serving plate, lay the orange slices then top them with the olives, orange zest (leave some for the fish) and parsley. Dress them with salt and one-third of the extra virgin olive oil.
- Pour and flatten the breadcrumbs on a plate.
- Cover the fish fillet with the breadcrumbs on both sides. Press a bit to make sure that the breadcrumbs remain sticking to the fish.
- Over medium to high heat, in a hot saucepan with the remaining extra virgin olive oil, brown the fish on both sides. It should only take about 3 to 5 minutes per side. When they are fully cooked, transfer them to a plate covered with kitchen paper towels to absorb the excess oil.
- Sprinkle the remaining orange zest on the fish then serve immediately together with the orange salad.
Nutrition
Serving: 4ounces fish and 1/4 of topping | Calories: 390kcal | Carbohydrates: 28g | Protein: 26g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 57mg | Sodium: 554mg | Potassium: 619mg | Fiber: 5g | Sugar: 14g | Vitamin A: 442IU | Vitamin C: 81mg | Calcium: 72mg | Iron: 2mg |
| SmartPoints (Freestyle): 12
SmartPoints (Freestyle): 12
SmartPoints (Freestyle): 12