Photo: Gregor Moser
Estimated Nutrition (whole recipe, rough)
598
Calories
14g
Protein
15g
Fat
100g
Carbs
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Flathead fillets
- Plain flour , seasoned with salt and pepper
- 1 tbsp olive oil
- 2 cloves fresh garlic , chopped
- 1 sprig fresh rosemary leaves, chopped
- ½ cup brown vinegar
Directions
1
Toss fillets in seasoned flour until coated.
2
Heat oil in a skillet , and add garlic and rosemary leaves. Cook slightly, then add the fish.
3
When the fish is cooked, remove from pan and drain off excess oil.
4
There should be enough flour in the pan (fallen from the fish) to make the sauce. If there isn’t, add a tablespoon of flour to the pan juices and brown. Add vinegar (and stand back). Add a little water and stir to make gravy.
5
Spoon gravy over fish and serve with a Greek salad.
Recipe sourced from
wikibooks