Parmesan-Basil Perch Recipe

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Parmesan-Basil Perch
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Ingredients
8
Count
Nutrition
90
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. Move oven rack to position slightly above middle of oven.
  2. Heat oven to 375 degrees. Spray rectangular pan,13 x 9 x 2 with cooking spray.
  3. Mix all ingredients except fish, margarine, and parsley.
  4. Brush one side of fish with margarine, dip into crumb mixture.
  5. Place fish, coated sides up, in pan.
  6. Bake uncovered 15 to 20 mins, or until fish flakes easily with fork.
  7. Sprinkle with Parsley!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 89.56 Kcal (375 kJ)
Calories from fat 35.98 Kcal
% Daily Value*
Total Fat 4g 6%
Cholesterol 40.77mg 14%
Sodium 252.33mg 11%
Potassium 153.25mg 3%
Total Carbs 1.14g 0%
Sugars 0.14g 1%
Dietary Fiber 0.15g 1%
Protein 12.13g 24%
Vitamin C 0.9mg 2%
Iron 0.2mg 1%
Calcium 43.6mg 4%
Amount Per 100 g
Calories 104.34 Kcal (437 kJ)
Calories from fat 41.92 Kcal
% Daily Value*
Total Fat 4.66g 6%
Cholesterol 47.5mg 14%
Sodium 293.98mg 11%
Potassium 178.55mg 3%
Total Carbs 1.33g 0%
Sugars 0.16g 1%
Dietary Fiber 0.17g 1%
Protein 14.13g 24%
Vitamin C 1.1mg 2%
Iron 0.2mg 1%
Calcium 50.8mg 4%

* 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

  • 2.1
    Points
  • 2
    PointsPlus

Good Points

  • saturated fat free,
  • sugar free

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