Make sure the fish is fully thawed, rinsed, patted dry, and seasoned on the one side. I coat the fish lightly in all of the spices.
Heat a good well seasoned pan, or non-stick at about 5 or 6 on the stove for at least 5 minutes. Oil the pan with olive oil, and just make sure that the pan is greased properly, no standing oil.
Place the fish in, seasoned side down, and coat the other side with all of the spices. Do not move the fish! You want the pan to release the fish and create an even coating of spices. After 5 to 8 minutes see if the fish has changed color about half way up the sides, and gently release the fish and flip. Cook for an additional 5 to eight minutes depending on how firm you want your fish. If your coating starts to burn you need need to reduce your heat for next time.
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|Serving Size: 1 Serving (318g)|
|Recipe Makes: 4 Servings|
|Calories from Fat: 99 (27%)|
|Amt Per Serving||% DV|
|Total Fat 11g||15 %|
|Saturated Fat 1.8g||9 %|
|Monounsaturated Fat 3g|
|Polyunsanturated Fat 4.3g|
|Cholesterol 165.4mg||51 %|
|Sodium 213.2mg||7 %|
|Potassium 1030.1mg||27 %|
|Total Carbohydrate 0.2g||0 %|
|Dietary Fiber 0g||0 %|
|Sugars, other 0.2g|
|Protein 63.4g||91 %|
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Calories per serving: 370
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