Parmesan Cornflaked Fish Recipe

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Ingredients:

Serving

1/3 cup corn flakes
1/3 cup grated parmesan cheese
1/2 tsp basil or 1/4 tsp , dry
1/4 tsp paprika
1/4 tsp white pepper
1/4 tsp salt
2 tbsp fresh parsley or 1 tbsp , dry
1 tbsp butter
1 tbsp lemon juice
1 lb firm fish fillet

Directions:

1) Preheat oven to 450.
2) Put the cornflakes in a sandwich-size, plastic bag. With a rolling pin, crush the flakes or use a food processor, a few pulses should do the trick. Put the crushed flakes into a small bowl.
3) With a fork, stir in the Parmesan cheese, basil, paprika, pepper, salt, and parsley.
4) Melt the butter in a small pan. Stir the lemon juice into the melted butter.
5) Pour the butter mixture over the crumbs in the bowl. Blend well with a fork until the crumbs are evenly moistened.
6) Place the fish in a single layer in a greased shallow baking dish. Pat the crumbs onto the top of the fish.
7) Bake for 10 minutes or until the fish flakes easily with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	402.17 Kcal (1684 kJ)
Calories from fat	231.68 Kcal
		% Daily Value*
Total Fat	25.74g	40%
Cholesterol	14.89mg	5%
Sodium	831.47mg	35%
Potassium	725.83mg	15%
Total Carbs	13.26g	4%
Sugars	1.53g	6%
Dietary Fiber	7.16g	29%
Protein	29.68g	59%
Vitamin C	2.5mg	4%
Iron	2.7mg	15%
Calcium	213.3mg	21%

Amount Per 100 g
Calories	303.3 Kcal (1270 kJ)
Calories from fat	174.72 Kcal
		% Daily Value*
Total Fat	19.41g	40%
Cholesterol	11.23mg	5%
Sodium	627.05mg	35%
Potassium	547.38mg	15%
Total Carbs	10g	4%
Sugars	1.15g	6%
Dietary Fiber	5.4g	29%
Protein	22.38g	59%
Vitamin C	1.9mg	4%
Iron	2mg	15%
Calcium	160.9mg	21%

* 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

9.4

Points
10

PointsPlus

Good Points

saturated fat free,
low cholesterol,
high fiber

Bad Points

High in Sodium

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