Parmesan-Red Pepper Fish Recipe

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Ingredients:

Serving

1/2 cup all-purpose flour
1/2 cup milk
1/3 cup panko breadcrumbs
1/2 cup grated parmesan cheese
1 tsp crushed red pepper flakes (or more , if you like it spicier!)
1/4 tsp pepper
1/4 tsp salt
2 -4 boneless fish fillets (such as mahi mahi or tilapia)
3 tbsp butter

Directions:

Prepare three shallow bowls: in the first, put the flour. In the second, the milk; in the third, the bread crumbs, Parmesan, red pepper, pepper, and salt.
Coat the fillets with the flour, then the milk, and then the bread crumb-Parmesan mixture. Press the mixture into the fish.
Melt the butter in a large skillet, and sauté fillets until golden brown and flesh flakes easily with a fork.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	277.96 Kcal (1164 kJ)
Calories from fat	151 Kcal
		% Daily Value*
Total Fat	16.78g	26%
Cholesterol	34.51mg	12%
Sodium	514.28mg	21%
Potassium	212.25mg	5%
Total Carbs	18.86g	6%
Sugars	1.9g	8%
Dietary Fiber	1.98g	8%
Protein	12.78g	26%
Vitamin C	1mg	2%
Vitamin A	0.1mg	4%
Iron	0.9mg	5%
Calcium	201.6mg	20%

Amount Per 100 g
Calories	249.93 Kcal (1046 kJ)
Calories from fat	135.77 Kcal
		% Daily Value*
Total Fat	15.09g	26%
Cholesterol	31.03mg	12%
Sodium	462.43mg	21%
Potassium	190.85mg	5%
Total Carbs	16.96g	6%
Sugars	1.71g	8%
Dietary Fiber	1.78g	8%
Protein	11.49g	26%
Vitamin C	0.9mg	2%
Vitamin A	0.1mg	4%
Iron	0.8mg	5%
Calcium	181.3mg	20%

* 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

6.6

Points
7

PointsPlus

Good Points

saturated fat free

Bad Points

High in Sodium

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