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Kittencal's Low Fat Baked Parmesan Fish Fillets Recipe

Kittencal's Low Fat Baked Parmesan Fish Fillets Recipe

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Kittencal's Low Fat Baked Parmesan Fish Fillets

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Ingredients:

Serving

2 lbs fish
2 egg whites
1 tbsp water
3/4 cup dry breadcrumbs
1/4 cup grated parmesan cheese
3/4 tsp dried italian seasoning (rubbed between fingers to release the flavors)
2 tsp dried parsley
1/2 tsp paprika
1 tsp garlic powder
1/2 tsp seasoning salt (can use more
1/2 tsp fresh ground black pepper
1 pinch cayenne pepper (optional)

Directions:

Preheat oven to 500 degrees F.
Set oven rack to lowest position.
Coat/spray a baking sheet with cooking spray.
In a shallow bowl whisk egg whites with water.
In a bowl combine the breadcrumbs with Parmesan cheese and next 7 dry spices (you may omit the cayenne).
Dip the fish firstly into the egg whites allowing any excess to drip off.
Place a small amount of the crumb mixture onto a plate then coat in the breadcrumb mixture pressing down with hands to firmly pack the coating onto the fish adding more crumbs onto the plate as needed to coat each fillet (do not use the whole amount of crumbs on the plate at one time or they may get soggy).
Place the breaded fish onto baking sheet.
Bake in preheated 500 degree F oven for about 10 minutes or until the fish flakes with a fork (baking time will vary depending on the thickness of the fillets do not over cook the fillets).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	494.1 Kcal (2069 kJ)
Calories from fat	258.89 Kcal
		% Daily Value*
Total Fat	28.77g	44%
Cholesterol	3.67mg	1%
Sodium	1073.96mg	45%
Potassium	948.57mg	20%
Total Carbs	19.92g	7%
Sugars	2.3g	9%
Dietary Fiber	9.58g	38%
Protein	38.34g	77%
Vitamin C	0.2mg	0%
Iron	3.5mg	19%
Calcium	204.7mg	20%

Amount Per 100 g
Calories	247.07 Kcal (1034 kJ)
Calories from fat	129.45 Kcal
		% Daily Value*
Total Fat	14.38g	44%
Cholesterol	1.83mg	1%
Sodium	537.03mg	45%
Potassium	474.32mg	20%
Total Carbs	9.96g	7%
Sugars	1.15g	9%
Dietary Fiber	4.79g	38%
Protein	19.17g	77%
Vitamin C	0.1mg	0%
Iron	1.7mg	19%
Calcium	102.3mg	20%

* 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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