ingredients:
4 hearty fish filets (Mahi, Tuna, Sword, Monk)
whole wheat flour to coat.
salt and pepper to taste
any dry spices you like to taste
olive oil spray coating
directions:
roll filet in flour,
add seasoning to taste,
spray pan with oil spray, to prevent sticking, you will add more later so use restraint.
cook filet for two minutes on each side or until golden adding quick sprays of oil spray to create a frying sound (crackling)
SERVES 4 weight watchers points plus value per serving is 1 point per ounce if fish.plus 1 point per second of spray of the olive oil spray.
THATS IT!!!
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