Parmesan Crusted Fish Recipe

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Parmesan Crusted Fish
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Ingredients
8
Count
Nutrition
1177
Calories
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Ingredients:

  • 4 fish fillet
  • 1/4 cup flour
  • 1/3 cup breadcrumbs
  • 1 tsp of lemon rind
  • 1 large egg
  • 2 tbsp of olive oil

Directions:

  1. 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 ServingPer 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 29.2
    Points
  • 31
    PointsPlus

Good Points

  • saturated fat free,
  • good source of fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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