1 Skin the fish using a sharp knife. Remove any bones from around the edge. Allow the fish to marinade in the olive oil and seasoning for as long as possible. 2 Heat the butter in a small pan and fry the fish for about three minutes on each side until golden and cooked through. 3 For the Dressing: Finely chop the herbs together and mix in the olive oil and garlic. Reserve half the dressing. Put the other half in a mini blender to make the tapenade. 4 Add the olives and whizz to a paste, (add a little olive oil if necessary to loosen the mixture). Spread the tapenade on each piece of fish and pour the dressing over before serving. Per serving: 303 Calories (kcal); 33g Total Fat; (95% calories from fat); 1g Protein; 3g Carbohydrate; 27mg Cholesterol; 323mg Sodium Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 6 1/2 Fat; 0 Other Carbohydrates Converted by MM_Buster v2.0n.
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|Serving Size: 1 Serving (66g)|
|Recipe Makes: 2 servings|
|Calories from Fat: 192 (86%)|
|Amt Per Serving||% DV|
|Total Fat 21.3g||28 %|
|Saturated Fat 7.7g||38 %|
|Monounsaturated Fat 10.9g|
|Polyunsanturated Fat 1.5g|
|Cholesterol 26.9mg||8 %|
|Sodium 377.1mg||13 %|
|Potassium 310.6mg||8 %|
|Total Carbohydrate 12.7g||4 %|
|Dietary Fiber 9g||36 %|
|Sugars, other 3.7g|
|Protein 3g||4 %|
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Calories per serving: 223
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