Pan-Fried Flathead With Provencal Sauce Recipe

Name: Pan-fried Flathead With Provencal Sauce Recipe
Total time: 30 min
Yield: 4
Cuisine: French

Recipe By Kitchen Nine

4.6

22 Rating -

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30minstotal

30m.total

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Ingredients for Pan-Fried Flathead With Provencal Sauce Recipe

0.06 cup Pine nuts, plus extra to serve
1 Flathead fillets
As required Salt and freshly ground black pepper
3/4 tablespoon Extra virgin olive oil, plus extra to drizzle
1/2 Garlic Cloves, Crushed
1 Tomatoes, Diced
0.13 cup Pitted green olives, sliced
1/2 tablespoon Drained Capers

Nutrition
value

179

calories per serving

16 g Fat3 g Protein7 g Carbs4 g FiberOther

Current Totals

Fat
16g
Protein
3g
Carbs
7g
Fiber
4g

MacroNutrients

Carbs
7g
Protein
3g
Fiber
4g

Fats

Fat
16g

Vitamins & Minerals

Calcium
28mg
Iron
1mg
Vitamin A
1341mcg
Vitamin B1
< 1mg
Vitamin B2
< 1mg
Vitamin B3
1mg
Vitamin B6
< 1mg
Vitamin B9
34mcg
Vitamin B12
0mcg
Vitamin C
41mg
Vitamin E
2mg
Copper
< 1mcg
Magnesium
53mg
Manganese
2mg
Phosphorus
88mg
Selenium
1mcg
Zinc
< 1mg

Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment

Recipe By Kitchen Nine