Herb-Crusted Fish Recipe

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Ingredients:

Serving

1 1/2 cups dry breadcrumbs
1/4 cup minced fresh parsley
1/4 cup fresh oregano or 1/4 cup basil or 1/4 cup marjoram
2 -3 garlic cloves, minced
1 fresh lemon , zest of
salt and pepper (to season)
2 lbs cod or 2 lbs tilapia fillets or 2 lbs perch fillets
olive oil

Directions:

Preheat oven to 400 degrees F.
Place the bread crumbs in a shallow dish.
On a cutting board place the herbs, garlic, lemon zest, and a little salt.
Finely chop all together.
Add the herb mixture to the bread crumbs.
Brush the top of each fillet with olive oil and dip in to the bread crumb herb mixture.
Brush baking pan with oil.
Place the fillets, crumb side up.
Bake in oven for 12-15 minutes or until fish is done and flaky.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	172.55 Kcal (722 kJ)
Calories from fat	6.38 Kcal
		% Daily Value*
Total Fat	0.71g	1%
Cholesterol	71.05mg	24%
Sodium	572.73mg	24%
Potassium	412.64mg	9%
Total Carbs	13.46g	4%
Sugars	1.59g	6%
Dietary Fiber	1.84g	7%
Protein	24.28g	49%
Vitamin C	8.9mg	15%
Iron	1.6mg	9%
Calcium	72.4mg	7%

Amount Per 100 g
Calories	76.44 Kcal (320 kJ)
Calories from fat	2.83 Kcal
		% Daily Value*
Total Fat	0.31g	1%
Cholesterol	31.47mg	24%
Sodium	253.72mg	24%
Potassium	182.8mg	9%
Total Carbs	5.96g	4%
Sugars	0.7g	6%
Dietary Fiber	0.82g	7%
Protein	10.76g	49%
Vitamin C	3.9mg	15%
Iron	0.7mg	9%
Calcium	32.1mg	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.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

3.1

Points
4

PointsPlus

Good Points

fat free,
saturated fat free

Bad Points

High in Sodium

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