Directions:
- Preheat oven to 400 degrees F.
- In a skillet, saute the onion in 1 teaspoon of oil and 1 teaspoon of butter until soft but not browned.
- In a medium sized bowl, combine the panko crumbs with the parsley and 1 teaspoon of melted butter, 1 teaspoon of olive oil, and the juice of half the lemon.
- Once the onions are soft, add a pinch of red pepper flakes, salt and pepper.
- Add to the onions, the juice of 1/2 the lemon (or more!) and the white wine and continue to cook for 1 minute.
- Spread the onion and lemon mixture into individual baking dishes or one baking dish large enough to snuggly hold all the fish.
- Place the fish on top of the onions and season the fish with salt and pepper and a little spray of olive oil.
- Divide the crumb topping evenly over the fish and sprinkle with parsley and give a light spray of olive oil.
- Bake for about 20 minutes until fish is cooked through and the crumbs are nicely browned.
- Cover with tinfoil half way through baking if the top is browning to fast.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 526.14 Kcal (2203 kJ) | ||
| Calories from fat | 214.17 Kcal | ||
| % Daily Value* | |||
| Total Fat | 23.8g | 37% | |
|---|---|---|---|
| Cholesterol | 149.63mg | 50% | |
| Sodium | 1100.1mg | 46% | |
| Potassium | 682.93mg | 15% | |
| Total Carbs | 31.62g | 11% | |
| Sugars | 3.94g | 16% | |
| Dietary Fiber | 1.54g | 6% | |
| Protein | 39.06g | 78% | |
| Vitamin C | 3.2mg | 5% | |
| Iron | 340.9mg | 1894% | |
| Calcium | 120.4mg | 12% | |
| Amount Per 100 g | |||
| Calories | 142.77 Kcal (598 kJ) | ||
| Calories from fat | 58.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.46g | 37% | |
|---|---|---|---|
| Cholesterol | 40.6mg | 50% | |
| Sodium | 298.51mg | 46% | |
| Potassium | 185.31mg | 15% | |
| Total Carbs | 8.58g | 11% | |
| Sugars | 1.07g | 16% | |
| Dietary Fiber | 0.42g | 6% | |
| Protein | 10.6g | 78% | |
| Vitamin C | 0.9mg | 5% | |
| Iron | 92.5mg | 1894% | |
| Calcium | 32.7mg | 12% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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