Directions:
- Preheat oven to 400 degrees F.
- Heat butter and oil in a saucepan over low heat and add the garlic for one minute to soften, not brown.
- Remove pan from heat and add the bread crumbs, parsley, salt and pepper.
- Mix to moisten the crumbs and seasonings.
- Dredge each fish fillet in the beaten egg first.
- Then dredge each fish fillet into the crumb mixture.
- Place the coated fish fillets in an oiled roasting pan for the oven.
- Bake the fillets in the preheated oven for about 10 to 12 minutes, until the crust is golden brown. The fish inside should be flaky. Use a fork to make sure the fish flakes and is done.
- Serve with lemon wedges.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 330.88 Kcal (1385 kJ) | ||
| Calories from fat | 108.48 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.05g | 19% | |
|---|---|---|---|
| Cholesterol | 155.13mg | 52% | |
| Sodium | 951.13mg | 40% | |
| Potassium | 599.36mg | 13% | |
| Total Carbs | 13.19g | 4% | |
| Sugars | 1.48g | 6% | |
| Dietary Fiber | 1.04g | 4% | |
| Protein | 37.13g | 74% | |
| Vitamin C | 10.1mg | 17% | |
| Iron | 1.2mg | 7% | |
| Calcium | 61mg | 6% | |
| Amount Per 100 g | |||
| Calories | 102.26 Kcal (428 kJ) | ||
| Calories from fat | 33.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.73g | 19% | |
|---|---|---|---|
| Cholesterol | 47.94mg | 52% | |
| Sodium | 293.97mg | 40% | |
| Potassium | 185.24mg | 13% | |
| Total Carbs | 4.08g | 4% | |
| Sugars | 0.46g | 6% | |
| Dietary Fiber | 0.32g | 4% | |
| Protein | 11.48g | 74% | |
| Vitamin C | 3.1mg | 17% | |
| Iron | 0.4mg | 7% | |
| Calcium | 18.9mg | 6% | |
* 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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