Directions:
- Heat oven to 350 degrees.
- Pulse bread, butter, 1/4 tsp salt and 1/4 tsp pepper in a food processor until coarsely ground.
- Spread on a rimmed baking sheet and bake until golden brown, stirring occasionally, about 15 minutes.
- Remove and cool crumbs, toss with parsley and shallots, place in a pie plate.
- Increase oven temp to 450 degrees.
- Blend eggs, Mayo., paprika, Cayenne, 1/4 tsp pepper and 5 tbsp of flour in a second pie plate.
- Put remaining flour in a third pie plate.
- Spray wire rack with cooking spray and place in a rimmed baking sheet.
- Dry fish well and sprinkle with salt and pepper.
- Dredge first in flour, then egg mixture, then crumbs pressing into crumbs so that a nice thick layer sticks to the fish.
- Place on wire rack and repeat with remaining fish.
- Bake 18 - 20 minutes,or until internal temperature is 140 degrees.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 461.38 Kcal (1932 kJ) | ||
| Calories from fat | 178.49 Kcal | ||
| % Daily Value* | |||
| Total Fat | 19.83g | 31% | |
|---|---|---|---|
| Cholesterol | 170.72mg | 57% | |
| Sodium | 329.8mg | 14% | |
| Potassium | 721.46mg | 15% | |
| Total Carbs | 34.97g | 12% | |
| Sugars | 3.42g | 14% | |
| Dietary Fiber | 4.49g | 18% | |
| Protein | 34.1g | 68% | |
| Vitamin C | 4mg | 7% | |
| Vitamin A | 0.1mg | 3% | |
| Iron | 4.2mg | 24% | |
| Calcium | 368.2mg | 37% | |
| Amount Per 100 g | |||
| Calories | 177.52 Kcal (743 kJ) | ||
| Calories from fat | 68.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.63g | 31% | |
|---|---|---|---|
| Cholesterol | 65.68mg | 57% | |
| Sodium | 126.89mg | 14% | |
| Potassium | 277.58mg | 15% | |
| Total Carbs | 13.46g | 12% | |
| Sugars | 1.31g | 14% | |
| Dietary Fiber | 1.73g | 18% | |
| Protein | 13.12g | 68% | |
| Vitamin C | 1.5mg | 7% | |
| Iron | 1.6mg | 24% | |
| Calcium | 141.7mg | 37% | |
* 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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