Directions:
- Preheat oven to 400 degrees.
- Place bread crumbs in a shallow dish.
- Pile parsley, garlic, lemon zest, and a little salt on the cutting board.
- Finely chop the parsley, garlic, lemon zest, and a little salt, then add mixture to the plain bread crumbs.
- Brush the top of each fillet with olive oil and dip in to the bread crumb herb mixture.
- You can be a little generous here with the crumbs.
- Brush a little bit of olive oil in the bottom of a baking pan then place fillet in the pan, crust side up.
- Roast fillets in oven, about 12-15 minutes or until firm to the touch.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.22 Kcal (1056 kJ) | ||
| Calories from fat | 8.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.98g | 2% | |
|---|---|---|---|
| Cholesterol | 106.57mg | 36% | |
| Sodium | 860.44mg | 36% | |
| Potassium | 601.94mg | 13% | |
| Total Carbs | 18.34g | 6% | |
| Sugars | 2.3g | 9% | |
| Dietary Fiber | 1.58g | 6% | |
| Protein | 36.27g | 73% | |
| Vitamin C | 18.2mg | 30% | |
| Iron | 1.5mg | 8% | |
| Calcium | 65.8mg | 7% | |
| Amount Per 100 g | |||
| Calories | 74.32 Kcal (311 kJ) | ||
| Calories from fat | 2.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.29g | 2% | |
|---|---|---|---|
| Cholesterol | 31.4mg | 36% | |
| Sodium | 253.55mg | 36% | |
| Potassium | 177.38mg | 13% | |
| Total Carbs | 5.41g | 6% | |
| Sugars | 0.68g | 9% | |
| Dietary Fiber | 0.47g | 6% | |
| Protein | 10.69g | 73% | |
| Vitamin C | 5.4mg | 30% | |
| Iron | 0.4mg | 8% | |
| Calcium | 19.4mg | 7% | |
* 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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