Crispy Baked Fish Recipe

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Ingredients:

Serving

cooking spray
1 1/4 lbs flounder fillets (4 fillets) or 1 1/4 lbs tilapia fillets (4 fillets)
1/3 cup lemon juice
1 tbsp olive oil
1 tsp olive oil
1 tsp dried oregano
1/4 tsp salt (to taste)
1/4 tsp pepper (to taste)
1/4 cup parmesan cheese
1/2 cup breadcrumbs
1 lemon

Directions:

Preheat oven to 500 degrees.
Coat wire rack with cooking spray-place on a baking sheet.
Pat fish dry.
Mix lemon juice, oil, and spices. Dip fish into this mixture, and then into the bread crumbs.
Sprinkle with cheese.
Bake about 10 minutes.
Serve with a sliced lemon.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	229.76 Kcal (962 kJ)
Calories from fat	95.5 Kcal
		% Daily Value*
Total Fat	10.61g	16%
Cholesterol	79.67mg	27%
Sodium	833.47mg	35%
Potassium	315.18mg	7%
Total Carbs	8.58g	3%
Sugars	1.73g	7%
Dietary Fiber	0.87g	3%
Protein	23.68g	47%
Vitamin C	15.5mg	26%
Iron	0.6mg	4%
Calcium	164mg	16%

Amount Per 100 g
Calories	94.98 Kcal (398 kJ)
Calories from fat	39.48 Kcal
		% Daily Value*
Total Fat	4.39g	16%
Cholesterol	32.94mg	27%
Sodium	344.56mg	35%
Potassium	130.3mg	7%
Total Carbs	3.55g	3%
Sugars	0.72g	7%
Dietary Fiber	0.36g	3%
Protein	9.79g	47%
Vitamin C	6.4mg	26%
Iron	0.3mg	4%
Calcium	67.8mg	16%

* 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.