Parmesan Crusted Fish Recipe

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Ingredients

Count

Nutrition

1177

Calories

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Ingredients:

Serving

4 fish fillet
1/4 cup flour
1/3 cup breadcrumbs
1/4 cup parmesan cheese
1 tbsp of chopped pine nuts
1 tsp of lemon rind
1 large egg
2 tbsp of olive oil

Directions:

Heat olive oil in skillet. Lightly coat fish fillet with flour. Coat with egg. Coat with mixture of breadcrumbs, parmesan cheese, and pine nuts. Place fish in skillet. Cook on each side for approximately 5 minutes or until fish is flakey. Serve with rice pilaf or wild rice (and fresh lemons for squeezing juice onto fish).

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	1176.7 Kcal (4927 kJ)
Calories from fat	697.33 Kcal
		% Daily Value*
Total Fat	77.48g	119%
Cholesterol	222.17mg	74%
Sodium	2205.07mg	92%
Potassium	904.53mg	19%
Total Carbs	67.07g	22%
Sugars	4.62g	18%
Dietary Fiber	12.03g	48%
Protein	53.66g	107%
Vitamin C	0.3mg	0%
Iron	7.5mg	41%
Calcium	715.3mg	72%

Amount Per 100 g
Calories	311.48 Kcal (1304 kJ)
Calories from fat	184.59 Kcal
		% Daily Value*
Total Fat	20.51g	119%
Cholesterol	58.81mg	74%
Sodium	583.7mg	92%
Potassium	239.44mg	19%
Total Carbs	17.75g	22%
Sugars	1.22g	18%
Dietary Fiber	3.18g	48%
Protein	14.2g	107%
Vitamin C	0.1mg	0%
Iron	2mg	41%
Calcium	189.4mg	72%

* 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.