Directions:
- Spray one 9x13 baking dish with non stick spray.
- In large shallow bowl, combine flour, cornmeal, garlic, parsley, basil, salt, pepper, and mix. In another shallow bowl, mix together egg sub. and butter. Dip fish in egg mixture, then dredge in flour mix., until totally covered. Place in dish, sprinkle with olive oil and parmesan.
- Preheat oven to 450 Bake, uncovered, for about 10 min from thawed, until crisp and golden brown.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 297.68 Kcal (1246 kJ) | ||
| Calories from fat | 108.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.03g | 19% | |
|---|---|---|---|
| Cholesterol | 65.67mg | 22% | |
| Sodium | 848.37mg | 35% | |
| Potassium | 497.64mg | 11% | |
| Total Carbs | 17.76g | 6% | |
| Sugars | 1.62g | 6% | |
| Dietary Fiber | 1.87g | 7% | |
| Protein | 30.72g | 61% | |
| Vitamin C | 1mg | 2% | |
| Iron | 2.9mg | 16% | |
| Calcium | 188.1mg | 19% | |
| Amount Per 100 g | |||
| Calories | 155.39 Kcal (651 kJ) | ||
| Calories from fat | 56.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.28g | 19% | |
|---|---|---|---|
| Cholesterol | 34.28mg | 22% | |
| Sodium | 442.85mg | 35% | |
| Potassium | 259.76mg | 11% | |
| Total Carbs | 9.27g | 6% | |
| Sugars | 0.84g | 6% | |
| Dietary Fiber | 0.98g | 7% | |
| Protein | 16.03g | 61% | |
| Vitamin C | 0.5mg | 2% | |
| Iron | 1.5mg | 16% | |
| Calcium | 98.2mg | 19% | |
* 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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