- Portion size 4 servings
- Credits : Canadian Living Magazine: May 2010
Ingredients
Swiss Chard:
Method
Cut fish diagonally in half; place in glass bowl. Whisk buttermilk with mustard; pour over fish, turning to coat. Refrigerate for 10 minutes.In shallow dish, combine crackers, parsley, paprika, garlic powder and salt. Dip fish in crumb mixture. Transfer to waxed paper–lined tray. Cover and refrigerate for 10 minutes or for up to 1 hour.
In large skillet, heat oil over medium-high heat; fry fish, in batches and turning once, until golden brown and fish flakes easily when tested, 8 to 10 minutes.
Swiss Chard: Meanwhile, in separate skillet, heat oil over medium-high heat; fry garlic, salt and hot pepper flakes for 1 minute. Add Swiss chard; cook, stirring, until tender. Serve with fish and lemon wedges.
Nutritional facts Per serving: about
- Sodium 1199 mg
- Protein 25 g
- Calories 411.0
- Total fat 25 g
- Potassium 1756 mg
- Cholesterol 61 mg
- Saturated fat 5 g
- Total carbohydrate 24 g
%RDI
- Iron 50.0
- Folate 18.0
- Calcium 19.0
- Vitamin A 82.0
- Vitamin C 78.0
